Fish and Broccoli in Savory Tofu Dressing RATINGS: No ratings yet.

CRISPY FRY® SEASONED CRUMBS

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Ingredients

300 ml cooking oil, palm
1 pack (300 grams) cream dory, bite-sized
1 pack (50 grams) CRISPY FRY® SEASONED CRUMBS
2 liters water, tap
1 cup broccoli, florets

Dressing:
1/2 cup water, filtered
2 tablespoons soy sauce
1 cup tofu, soft, mashed
1 teaspoon sesame oil
to taste salt, iodized
to taste pepper, black, ground

NUTRITION INFORMATION

Nutrition Facts
Calories per Serving (kcal) 160
Carbohydrates (g) 1
Proteins (g) 15
Fat (g) 10

Good to Know Nutrition Facts!
Raw broccoli contains almost 90% water, 7% carbs and 3% protein, and almost no fat.
Broccoli is very low in calories, providing only 31 calories per cup.

Preparation and Cooking time: 20 – 30 minutes

Procedure

  1. BLANCHE. In a pot, pour water and let it boil rapidly before adding broccoli. Blanche for 3 minutes.
  2. COAT. Dredge and roll dory fillet in CRISPY FRY® SEASONED CRUMBS.
  3. FRY. Heat oil in pan (350F – 375°F), deep-fry coated dory fillet until golden brown. Drain fried fish on paper towels.

Dressing:

  1. BLEND. In a blender, combine water, soy sauce, tofu, sesame oil. Add salt and pepper to taste. Blend all ingredients until it reaches a smooth consistency.
  2. ARRANGE AND SERVE. In a serving plate, arrange blanched broccoli and place fried fish cubes at the center. Pour dressing over fish and broccoli. Serve hot.

Makes 4-5 servings
Size per serving: 3 pcs (60g) Fish with Broccoli

Cooking Tips

Any type of fish may be used if cream dory is not available.

Product Used

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