Tofu 'Fish' Fillet Sandwiches

Dairy Free
Health score
8%
Tofu 'Fish' Fillet Sandwiches
45 min.
4
629kcal

Suggestions

Ingredients

  • cup bread crumbs 
  • 0.3 cup dill pickle relish 
  • 0.3 teaspoon garlic powder 
  •  hamburger buns whole wheat split
  • teaspoon kelp powder 
  • tablespoon juice of lemon fresh
  • 0.5 cup mayonnaise 
  • servings olive oil as needed
  • 0.3 teaspoon onion powder 
  • 0.3 teaspoon paprika 
  • teaspoon salt 
  • servings tartar sauce 
  • 12 ounce tofu - dry firm drained sliced into 4 slices

Equipment

  • bowl
  • baking sheet
  • oven

Directions

  1. Preheat oven to 350 degrees F (175 degrees C).
  2. In a bowl, toss bread crumbs together with kelp powder, garlic powder, paprika, onion powder, and salt. Dip tofu slices into olive oil, then bread crumb mixture, patting lightly to coat well.
  3. Bake on a cookie sheet in preheated oven for 30 minutes. When first side is golden brown and slightly crispy, turn over, and finish baking.
  4. Meanwhile, mix together mayonnaise, relish, and lemon juice until well-blended. When tofu is nearly done baking, brush each bun half with olive oil, and toast in the oven.
  5. Serve with tartar sauce and your favorite sandwich condiments.

Nutrition Facts

Calories629kcal
Protein10.12%
Fat60.96%
Carbs28.92%

Properties

Glycemic Index
21.25
Glycemic Load
0.28
Inflammation Score
-5
Nutrition Score
15.19869556116%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.02mg
Quercetin
0.01mg

Nutrients percent of daily need

Calories:629.34kcal
31.47%
Fat:43.09g
66.29%
Saturated Fat:6.63g
41.45%
Carbohydrates:45.99g
15.33%
Net Carbohydrates:42.05g
15.29%
Sugar:5.07g
5.63%
Cholesterol:11.83mg
3.94%
Sodium:1342.84mg
58.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.1g
32.19%
Vitamin K:58.67µg
55.87%
Manganese:0.72mg
36%
Vitamin B1:0.48mg
32.12%
Selenium:21.85µg
31.22%
Iron:4.52mg
25.1%
Folate:83.64µg
20.91%
Calcium:205.44mg
20.54%
Vitamin E:3.06mg
20.39%
Vitamin B3:3.9mg
19.52%
Fiber:3.95g
15.78%
Vitamin B2:0.26mg
15.55%
Phosphorus:113.99mg
11.4%
Copper:0.19mg
9.47%
Magnesium:36.89mg
9.22%
Zinc:0.97mg
6.49%
Potassium:154.63mg
4.42%
Vitamin B5:0.44mg
4.39%
Vitamin B6:0.09mg
4.37%
Vitamin B12:0.13µg
2.21%
Vitamin A:108.54IU
2.17%
Vitamin C:1.7mg
2.06%
Source:Allrecipes