CRUMBED TOFU 'FISH'

INGREDIENTS:

• 450g Firm Tofu

• 4 slices of Wholemeal bread

• 4 Tbsp Flaxseed meal

• 1 tsp dried Rosemary

• 1/2 tsp dried Oregano

• 1/2 dried Thyme

• 1/2 cup Wholemeal flour

• 1/2 cup of soy milk (or 1 egg)

• Extra Virgin Olive Oil for pan frying

METHOD:

1. Pre heat oven to 180 degrees c

2. Break break into rough pieces, then toast in oven for about 5 minutes or until golden, crispy and fragrant.

3. Blend bread in a food processor, these are your bread crumbs

4. Add flaxseed meal and herbs to the bread crumbs

5. Cut Tofu into 5 pieces, then cut each piece into 2 slices (keeping the length, making the width thin)

2. Coat the tofu in flour

3. Coat the Tofu in Milk or egg

4. Coat the tofu in bread crumbs

5. Using a non-stick pan on medium heat, Cook the crumbed tofu in extra virgin olive oil, cooking for a few minutes each side or until all sides are golden

Serve with a side salad or veggies, some homemade chips and lemon and enjoy :)

NUTRITION INFORMATION:

Makes roughly 10 ‘fillets’

*These tofu ‘fish’ are vegan and can be made gluten free if using gluten free bread to make bread crumbs and gluten free flour.

Tofu is a good quality source of plant based protein containing all 9 essential amino acids (complete protein).

Flaxseed meal provides healthy fat omega 3 that fish usually contains. Extra virgin Olive oil also provides some healthy fats.

Using wholemeal flour and bread provides fibre, added protein, low GI carbohydrates and other micronutrients.