Whole30 Fish Tofu
Discover a flavorful and nutrient-packed meal with this Whole30 Fish Tofu recipe, a perfect combination of protein-rich firm tofu and tender white fish fillets like cod or haddock. This dish is infused with vibrant Asian-inspired flavors, featuring sautéed garlic and ginger, a tangy coconut aminos dressing, and fresh lime juice for a citrusy kick. Crisp red bell peppers, zucchini, and green onions add a colorful medley of vegetables, while sesame and olive oils bring richness to every bite. Ready in under an hour, this wholesome meal is gluten-free, dairy-free, and Whole30-approved, making it an ideal choice for health-conscious food lovers. Garnished with fresh cilantro, it’s a one-pan dish that's as easy to prepare as it is satisfying—perfect for weeknight dinners or meal prep!
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Recipe Information
Ingredients
- 14 oz firm tofu
- 1 lb white fish fillet (such as cod or haddock)
- 2 tbsp coconut aminos
- 1 tbsp fresh ginger
- 2 cloves garlic clove
- 1 red bell pepper
- 1 zucchini
- 2 stalks green onions
- 1 tbsp sesame oil
- 2 tbsp olive oil
- 1 lime
- 0.5 tsp salt
- 0.25 tsp black pepper
- 0.25 cup cilantro
Instructions
Press the tofu to remove excess water. Slice the tofu into 1-inch cubes and set aside.
Cut the white fish fillet into 2-inch pieces and season with salt and black pepper.
Chop the fresh ginger and garlic finely; slice the red bell pepper and zucchini into thin strips; chop the green onions.
In a small mixing bowl, combine coconut aminos, sesame oil, and the juice of half a lime. Set aside.
In a large skillet, heat 1 tbsp of olive oil over medium heat. Add the tofu cubes and cook until golden brown on all sides, about 10 minutes. Remove tofu from the skillet and set aside.
In the same skillet, add another tablespoon of olive oil. Add the chopped garlic and ginger, sauté for 1 minute until fragrant.
Add the red bell pepper and zucchini to the skillet, stir-fry for 5 minutes until the vegetables are tender-crisp.
Add the pieces of fish to the skillet, gently folding them into the vegetable mixture. Cover the skillet and cook for 5 minutes, or until the fish is opaque and flakes easily with a fork.
Return the tofu to the skillet and pour the coconut amino mixture over everything. Gently toss to combine all ingredients.
Cook for an additional 2-3 minutes, allowing the flavors to meld. Adjust seasoning with more lime juice, salt, or pepper if necessary.
Garnish with chopped cilantro and sliced green onions before serving.
Serve hot and enjoy your Whole30 Fish Tofu meal!
Nutrition Facts
Calories |
360 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.2 g | 25% | |
| Saturated Fat | 2.9 g | 14% | |
| Polyunsaturated Fat | 1.6 g | ||
| Cholesterol | 57 mg | 19% | |
| Sodium | 466 mg | 20% | |
| Total Carbohydrate | 11.2 g | 4% | |
| Dietary Fiber | 4.2 g | 15% | |
| Total Sugars | 4.5 g | ||
| Protein | 37.1 g | 74% | |
| Vitamin D | 5.7 mcg | 28% | |
| Calcium | 712 mg | 55% | |
| Iron | 3.5 mg | 20% | |
| Potassium | 776 mg | 17% | |
*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.
