Keto Fish Tofu
Delight your taste buds with this flavorful **Keto Fish Tofu** recipe, a protein-packed dish that's perfect for those following a low-carb lifestyle! Combining the delicate flakiness of white fish fillets like cod or tilapia with golden pan-seared cubes of firm tofu, this dish offers an irresistible balance of textures. Infused with vibrant Asian-inspired flavors from soy sauce, sesame oil, ginger, and garlic, it's further brightened with the zingy freshness of lime juice. Sautéed red bell peppers add a pop of color and sweetness, while a garnish of green onions and sesame seeds gives the dish a finishing touch worthy of a restaurant-quality meal. Ready in just 35 minutes, this quick and nutritious one-pan recipe is a must-try for healthy weeknight dinners. Serve it as-is or alongside steamed vegetables for a light yet satisfying meal that aligns with your keto goals.
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Recipe Information
Ingredients
- 14 ounces firm tofu
- 8 ounces white fish fillet (such as cod or tilapia)
- 2 tablespoons coconut oil
- 2 tablespoons soy sauce (ensure gluten-free if necessary)
- 1 teaspoon sesame oil
- 1 teaspoon ginger, grated
- 2 cloves garlic, minced
- 2 stalks green onions, chopped
- 1 unit red bell pepper, thinly sliced
- 1 tablespoon sesame seeds
- 1 unit lime, juiced
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Begin by pressing the tofu to remove excess moisture. Wrap the tofu block in a clean kitchen towel and place it under a heavy pan for about 10 minutes.
While the tofu is pressing, rinse and pat dry the fish fillet. Cut the fish into bite-sized pieces and set aside.
In a large skillet, heat 1 tablespoon of coconut oil over medium-high heat. Add the sliced red bell pepper and sauté for about 3-4 minutes until slightly softened. Remove from the skillet and set aside.
Add the remaining 1 tablespoon of coconut oil to the skillet. Cut the pressed tofu into 1-inch cubes and add them to the skillet. Cook them until golden brown on all sides, about 5-7 minutes. Remove from the skillet and set aside.
In the same skillet, add the fish pieces, ginger, and garlic. Sauté for about 3-4 minutes until the fish is cooked through and begins to flake easily.
Add the tofu and red bell pepper back to the skillet. Stir in the soy sauce, sesame oil, lime juice, salt, and black pepper.
Continue to cook for another 2-3 minutes, stirring gently to ensure everything is combined well and heated through.
Garnish the dish with chopped green onions and sesame seeds.
Serve immediately, enjoying the blend of savory flavors and the satisfying textures of keto-friendly fish tofu.
Nutrition Facts
Calories |
320 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.2 g | 26% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 1.9 g | ||
| Cholesterol | 28 mg | 9% | |
| Sodium | 1038 mg | 45% | |
| Total Carbohydrate | 9.4 g | 3% | |
| Dietary Fiber | 3.8 g | 13% | |
| Total Sugars | 2.8 g | ||
| Protein | 29.2 g | 58% | |
| Vitamin D | 2.8 mcg | 14% | |
| Calcium | 703 mg | 54% | |
| Iron | 3.5 mg | 20% | |
| Potassium | 614 mg | 13% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
