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Monday, March 19, 2012

CRISPY TOFU "SCALLOPS" WITH CUCUMBER TARTAR SAUCE

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There aren't many vegan fish substitutes readily available in markets, but sometimes I crave something "seafoody".  This is one of the recipes I've come up with over the years to satisfy that.  Kids really enjoy these crunchy nuggets, and big kids, too! The bran flakes make a nutritious, crispy, and nicely-browned coating for the "scallops" and you don't need alot of oil, so, along with the cucumber sauce, it's a healthful and fairly low-fat meal, high-fiber and high in protein, too.

Printable Recipe

BRYANNA'S CRISPY TOFU "SCALLOPS" WITH CUCUMBER TARTAR SAUCE
Serves 4 
This is a fun recipe for a casual dinner.  A salad and perhaps some oven-fries would complete this meal.  The leftovers are good cold, too!

12 oz firm tofu, drained
whole wheat flour for dredging
1/2 cup soy milk or nut milk curdled with 1/2 Tbs. lemon juice
2 cups plain bran flakes cereal, ground in a dry blender or food processor to a crumb texture
(you can use an organic variety, such as this one)
1/4 cup oil for pan-frying
Marinade:
1 cup water
3 Tbs vegetarian mushroom-based "oyster sauce" (such as Lee Kum Kee Vegetarian Stir-Fry Sauce)
(There is information about this type of sauce and a homemade recipe at this post)
1 Tbs lemon juice
1 Tbs olive oil
2 cloves garlic, crushed
1/2 Tbs sugar
1 tsp salt
freshly-ground black pepper to taste
Cucumber Tartar Sauce:
1 cup Eggless Low-fat Mayonnaise or Tofu Mayonnaise (or use Reduced-Fat Vegenaise or Spectrum Eggless, Vegan Light Canola Mayo)
6 Tbs minced green onion
6 Tbs minced cucumber (I like the kind with the edible peel, which we call English cucumber in Canada)
1/2 Tbs dried dillweed
cider, rice or white wine vinegar to taste
             
Early in the day, slice the drained tofu about 1/2" thick and cut it into rounds with a a very small round biscuit cutter (about 1" across-- I use the removable center of a doughnut cutter).  Then slice the rounds in half horizontally to make smaller "scallops" (see pictures).




  
Combine the Marinade ingredients in a container and add the "scallops".  Cover and refrigerate until serving time.


                                                 
Combine the Tartar Sauce ingredients in a small bowl and refrigerate until serving time.

Set up shallow bowls with the wholewheat flour, curdled soy or nut milk, and bran flake crumbs in a line on your counter.  Dredge the marinated "scallops" in the flour, then the curdled soy or nut milk, and then coat all over with the bran flake crumbs.  Place on a cookie sheet, not touching.

Heat the oil in a large heavy skillet, such as cast iron or Calphalon Commercial hard anodized.  When hot, add the coated scallops, turn the heat to medium-high, and fry until crispy on both sides.  Drain on  paper towels and serve hot with the Tartar Sauce.

Nutrition Facts
Nutrition (per serving): 345.7 calories; 55% calories from fat; 21.9g total fat; 0.0mg cholesterol; 546.5mg sodium; 436.7mg potassium; 30.9g carbohydrates; 6.2g fiber; 5.9g sugar; 12.4g protein ; 7.9 points.


Enjoy!


3 comments:

Anonymous said...

I'm always happy to try a veganized seafood recipe! Can't wait to try it. Thanks for sharing, Bryanna.

Chung-Ah | Damn Delicious said...

I'm no vegan - I'm actually a hardcore meat lover - but I sure would enjoy this. I love tofu dishes, and this is a very innovative way to serve them!

Mel said...

Hi Bryanna, I made the tofu scallops last night but cut the tofu into into long strips and my family loved them. I can't wait to receive my copy of World Vegan Feast which I ordered from Amazon this week and try more of your recipes.