Ingredients
Crispy Tofu
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1 14- to 16-ounce package extra-firm water-packed tofu, drained
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5 tablespoons extra-virgin olive oil, divided
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¼ cup lemon juice
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2 tablespoons chopped fresh basil
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2 teaspoons chopped fresh oregano
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1 teaspoon ground pepper
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⅛ teaspoon kosher salt
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¼ cup all-purpose flour
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2 large eggs
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⅔ cup grated Parmesan cheese
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⅓ cup whole-wheat panko breadcrumbs
Salad
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4 ripe medium tomatoes, each cut into 6 wedges
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2 cups halved and thinly sliced sweet onion
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½ cup Castelvetrano olives (see Tips)
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¼ cup chopped pitted Kalamata olives
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3 tablespoons chopped fresh basil, divided
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2 teaspoons chopped fresh oregano, divided
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3 tablespoons extra-virgin olive oil
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2 tablespoons red-wine vinegar
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1 tablespoon lemon juice
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¼ teaspoon ground pepper
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⅛ teaspoon kosher salt
Directions
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To marinate tofu: Cut tofu crosswise into 8 equal pieces and press for 1 to 4 hours (see Tips).
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Combine 2 tablespoons oil, 1/4 cup lemon juice, 2 tablespoons basil, 2 teaspoons oregano, 1 teaspoon pepper and 1/8 teaspoon salt in a 9-by-13-inch glass or ceramic baking dish. Add the pressed tofu and turn to coat. Cover and refrigerate for at least 2 hours and up to 24 hours, turning from time to time.
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To prepare salad: Toss tomatoes, onion, olives, 2 tablespoons basil, 1 teaspoon oregano, oil, vinegar, lemon juice, pepper and salt in a large bowl. Set aside, tossing occasionally.
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To cook tofu: Discard the marinade and pat the tofu dry. Place flour in a shallow dish. Lightly beat eggs in another shallow dish. Combine Parmesan and panko in a third shallow dish. Dredge the tofu in the flour, shaking off excess, then dip in egg, shaking off excess, then dredge in the cheese mixture, pressing to coat.
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Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat until shimmering. Add half the tofu, reduce heat to medium and cook, turning once, until browned, 2 to 4 minutes per side. Transfer to a paper-towel-lined plate. Repeat with the remaining 1 tablespoon oil and tofu.
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Transfer the salad to a serving bowl. Top with the tofu and the remaining 1 tablespoon basil and 1 teaspoon oregano.
Tips
To make ahead: Marinate tofu (Steps1-2) for up to 1 day.
Tips: Bright-green Castelyetrano olives have a firm, buttery texture with a mild, sweet taste. From Sicily and ubiquitous in Italy, they're increasingly available stateside. Look for them in well-stocked supermarkets. To press tofu: Cut a 14- to 16-ounce block of tofu crosswise into 8 equal pieces. Place a clean kitchen towel on a baking sheet. Place the tofu on the towel in a single layer; cover with another towel. Place another baking sheet on top and weight it with two 28-ounce cans. Let stand for 1 to 4 hours.
Nutrition Facts (per serving)
549 | Calories |
44g | Fat |
23g | Carbs |
18g | Protein |
Nutrition Facts | |
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Servings Per Recipe 4 | |
Serving Size 1 1/2 cups salad & 2 pieces tofu | |
Calories 549 | |
% Daily Value * | |
Total Carbohydrate 23g | 8% |
Dietary Fiber 5g | 18% |
Total Sugars 7g | |
Protein 18g | 35% |
Total Fat 44g | 56% |
Saturated Fat 7g | 33% |
Cholesterol 55mg | 18% |
Vitamin A 1376IU | 28% |
Vitamin C 28mg | 32% |
Folate 67mcg | 17% |
Sodium 641mg | 28% |
Calcium 442mg | 34% |
Iron 4mg | 22% |
Magnesium 65mg | 16% |
Potassium 587mg | 12% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.