Recipe: Sesame Seed-Crusted Tofu

Never cooked tofu? Start with this recipe ...

If you’re new to cooking with tofu, this is a great starter recipe. The sesame seed-panko coating offers additional flavor and texture. Pair this with salad or veggies, such as roasted root veggies or broccoli, for an elegant meal.

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Ingredients

1 pound firm tofu, drained
¼ cup unsweetened almond milk
2 large egg whites, lightly beaten
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
3 tablespoons whole wheat panko
3 tablespoons black sesame seeds
½ teaspoon sesame oil

Directions

  1. Cut the tofu crosswise into twelve equal slices, then place the slices in a large, nonstick skillet over medium heat.
  2. Cook for 5 minutes on each side so that the tofu browns slightly and loses some of its liquid.
  3. Transfer to a plate and let it cool.
  4. Whisk together the almond milk, egg whites, ¼ teaspoon of the salt and the pepper in a medium bowl until well blended.
  5. On a large plate, combine the panko, black sesame seeds and remaining ¼ teaspoon of salt.
  6. Mix until well blended.
  7. Dip a tofu slice into the milk mixture, then dredge it in the sesame seed mixture.
  8. Repeat the dipping and dredging with the remaining tofu slices.
  9. Wipe out the skillet, then heat the sesame oil over medium heat.
  10. Arrange the tofu slices in the pan and cook, turning once, until lightly browned, about 3 minutes on each side.
  11. Transfer to a plate and keep warm until ready to serve.

Nutritional information (per serving)

Makes 4 servings.

Calories: 148
Total fat: 9 g
Saturated fat: 1.5 g
Trans fat: 0.0 g
Cholesterol: 0.0 mg
Sodium: 291.4 mg
Total carbohydrate: 6.4 g
Fiber: 2.2 g
Sugars: 0.9 g
Protein: 12.9 g

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Source: Skinny Liver: A Proven Program to Prevent and Reverse the New Silent Epidemic — Fatty Liver Disease by Kristin Kirkpatrick, MS, RD, with Ibrahim Hanouneh, MD (© 2017 Da Capo Lifelong Books)

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