Soy-Free Fish Tofu
Dive into the delightful world of Soy-Free Fish Tofu, a modern twist on the classic Asian dish that's perfect for soy-free diets! This recipe features tender white fish fillets coated in a light, flavorful chickpea flour batter infused with hints of garlic, turmeric, and zesty lemon juice. Pan-fried to golden perfection and accented with fresh parsley, these bite-sized morsels are crispy on the outside and irresistibly tender inside. Quick to prepare in under an hour, this protein-packed dish is ideal as an appetizer, a crowd-pleasing snack, or a main course paired with your favorite dipping sauce. Whether you're avoiding soy or simply looking for a fresh take on fish recipes, this soy-free creation is sure to impress!
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Recipe Information
Ingredients
- 500 grams White fish fillets (such as cod or haddock)
- 100 grams Chickpea flour (also known as gram flour or besan)
- 180 milliliters Water
- 1 teaspoon Salt
- 0.5 teaspoon Ground black pepper
- 1 teaspoon Garlic powder
- 0.5 teaspoon Turmeric powder
- 2 tablespoons Finely chopped fresh parsley
- 2 tablespoons Olive oil
- 1 tablespoon Lemon juice
Instructions
Begin by preparing the fish fillets. Pat them dry with a paper towel and cut them into small cubes, about 1 inch in size.
In a large mixing bowl, combine chickpea flour, water, salt, ground black pepper, garlic powder, turmeric powder, and lemon juice. Whisk until smooth and well-mixed to form a batter.
Add the cubed fish to the batter and gently fold to coat each piece of fish with the batter. Ensure the fish is completely covered.
Heat olive oil in a non-stick pan over medium heat. Once the oil is hot, gently place the battered fish cubes into the pan.
Cook the coated fish cubes for about 3-4 minutes on each side or until they turn golden brown and fully cooked through. Cook in batches if necessary to avoid overcrowding the pan.
Remove the cooked fish tofu from the pan and place on paper towels to drain any excess oil.
Sprinkle the freshly chopped parsley over the cooked fish tofu for garnish.
Serve the Soy-Free Fish Tofu hot with a dipping sauce of your choice or alongside a fresh salad.
Nutrition Facts
Calories |
1073 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.4 g | 49% | |
| Saturated Fat | 5.6 g | 28% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 250 mg | 83% | |
| Sodium | 2738 mg | 119% | |
| Total Carbohydrate | 64.4 g | 23% | |
| Dietary Fiber | 12.0 g | 43% | |
| Total Sugars | 11.4 g | ||
| Protein | 114.0 g | 228% | |
| Vitamin D | 25.0 mcg | 125% | |
| Calcium | 142 mg | 11% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 2510 mg | 53% | |
*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.
