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Tofu 'Fish' Sticks Wf167 Recipe

Looking for an easy Tofu 'Fish' Sticks WF167 recipe? Learn how to make Tofu 'Fish' Sticks WF167 using healthy ingredients.


Submitted by broccoliraab

Makes 2 servings



1.5 stick per serving major protein

Recipe Ingredients for Tofu 'Fish' Sticks WF167

1/4 pound tofu
1/4 cup whole wheat flour
1/2 egg
1/2 slice whole wheat bread
3 tbsp wheat germ
1/4 tsp salt
1/4 tsp paprika
1/4 tsp pepper

Recipe Directions for Tofu 'Fish' Sticks WF167

  1. Preheat oven to 350.

  2. Cut into pieces about 3/4" wide and 1" think. Press between paper towels for a few minutes to expel moisture.

  3. Place flour on one plate, eggs in a bowl, and combine remaining ingredients in a third container. Dredge each piece of tofu with flour, dig in eff, and coat generously iwth crumb mixture.

  4. Place coated tofu on a well-oiled baking sheet (I don't use any oil). Bake for 15-20 minutes until outside is crisp.

  5. Serve with tartar sauce.

  6. from

  7. Goldbeck, N. and D. Goldbeck (1983) American Wholefoods Cuisine, New American Library, New York:NY.

Categories

Main Dish

Nutrition Facts
Serving Size 102.2g
Amount Per Serving
Calories
176
Calories from Fat
47
% Daily Value*
Total Fat
5.2g
8%
Saturated Fat
0.9g
5%
Trans Fat
0.0g
Cholesterol
46mg
15%
Sodium
348mg
15%
Potassium
259mg
7%
Total Carbohydrates
22.4g
7%
Dietary Fiber
2.8g
11%
Sugars
2.7g
Protein
11.3g
Vitamin A 4% Vitamin C 2%
Calcium 11% Iron 17%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Very high in manganese
  • High in phosphorus
  • Very high in selenium
  • High in thiamin
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