Vegetarian Barada Bronzino with Noodles
Delight your taste buds with this inventive **Vegetarian Barada Bronzino with Noodles**, a plant-based twist on a seafood classic that’s as flavorful as it is nourishing. Extra-firm tofu is the star of the dish, marinated in a zesty blend of **olive oil, lemon juice, garlic, and capers**, then pan-seared to golden perfection to mimic the texture and appearance of bronzino fillets. Served over a bed of tender **spaghetti or rice noodles** tossed with vibrant stir-fried vegetables like zucchini, red bell pepper, and cherry tomatoes, this recipe is a feast for the senses. A dash of sesame oil, soy sauce, and fresh herbs like parsley and dill elevate the dish with layers of aromatic complexity. Ready in under 45 minutes, this vegetarian masterpiece is perfect for weeknight dinners or special occasions. Bursting with bold Mediterranean flavors and nutritious ingredients, it’s a sure hit for tofu lovers and skeptics alike!
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Recipe Information
Ingredients
- 400 grams Extra firm tofu
- 3 tablespoons Olive oil
- 2 tablespoons Lemon juice
- 3 cloves Garlic cloves
- 1 tablespoon Capers
- 2 tablespoons Fresh parsley
- 1 tablespoon Fresh dill
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 250 grams Spaghetti or rice noodles
- 1 large Red bell pepper
- 1 medium Zucchini
- 200 grams Cherry tomatoes
- 100 grams Spinach leaves
- 2 tablespoons Soy sauce
- 1 tablespoon Sesame oil
Instructions
Begin by draining and pressing the tofu to remove excess water. Cut the tofu into slices resembling the shape of a fish fillet, approximately 1/2 inch thick.
In a shallow dish, whisk together 2 tablespoons of olive oil, lemon juice, minced garlic cloves, capers, chopped parsley, chopped dill, salt, and black pepper. Marinate the tofu slices in this mixture for at least 15 minutes.
While the tofu is marinating, boil a large pot of salted water. Add the spaghetti or rice noodles and cook according to package instructions until al dente. Drain and set aside.
Slice the red bell pepper and zucchini into thin strips. Cut the cherry tomatoes in halves.
In a large skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the marinated tofu slices and cook for about 4 minutes on each side until golden brown. Remove and set aside.
In the same skillet, add the sesame oil, red bell pepper strips, zucchini strips, and halved cherry tomatoes. Stir-fry for 5-7 minutes until the vegetables are tender-crisp.
Add the cooked noodles to the skillet along with soy sauce and toss to coat everything evenly. Stir in the fresh spinach leaves and cook for another 2 minutes until wilted.
Plate the noodle and vegetable mixture and top with the golden tofu 'bronzino' slices. Garnish with additional parsley and dill if desired.
Serve hot and enjoy your Vegetarian Barada Bronzino with Noodles!
Nutrition Facts
Calories |
1668 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 91.4 g | 117% | |
| Saturated Fat | 13.1 g | 66% | |
| Polyunsaturated Fat | 5.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3501 mg | 152% | |
| Total Carbohydrate | 130.1 g | 47% | |
| Dietary Fiber | 25.6 g | 91% | |
| Total Sugars | 22.0 g | ||
| Protein | 88.3 g | 177% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1631 mg | 125% | |
| Iron | 20.1 mg | 112% | |
| Potassium | 3020 mg | 64% | |
*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.
