Fish and Broccoli in Tofu Dressing


Ingredients:
300 grams cubed labahita fillet
3 tablespoons soy sauce
1 tablespoon sugar
2 tablespoons calamansi juice
¼ teaspoon AJI-NO-MOTO® Umami Seasoning
Coating Mix:
1 ½ cups flour
2 beaten eggs
1 ½ cups Japanese breadcrumbs
Vegetable oil for deep-frying
1 cup blanched broccoli florets
Dressing:
½ cup water
2 tablespoons soy sauce
Salt and pepper to taste
AJI-NO-MOTO® Umami Seasoning
½ cup boiled and mashed tofu
2 tablespoons vegetable oil
½ teaspoon sesame oil

Procedure:
1. Combine soy sauce, sugar, calamansi juice and AJI-NO-MOTO® Umami Seasoning. Add labahita and marinate for 2 hours.
2. Dredge fish cubes in flour, dip in beaten egg and roll in breadcrumbs.
3. In hot oil, deep fry coated fish cubes until golden brown.
4. Drain fried fish in paper towels.
5. In a serving plate, arrange blanched broccoli and place fried fish cubes at the center. Pour tartar sauce over fish and broccoli.
6. For the dressing, combine water, salt, pepper, and AJI-NO-MOTO® Umami Seasoning, tofu, vegetable oil and sesame oil. Blend well by using a wire whisk until it reaches a smooth consistency.
7. Pour over fish and broccoli.

Makes 3-4 servings
Nutrition Information/serving:
Fat 45 g; Protein 10 g; Carbohydrates 25 g; Vitamin C 0.8 mg; Iron 3 mg; 545 calories
Tips and Tricks
Fish is a great source of Omega 3 fatty acids, which can prevent heart disease, reduce blood pressure; helps prevent arthritis and promote healthy brain function.
Fish is low-fat and is a good quality protein which is filled with the B-vitamins, calcium, phosphorus, zinc and potassium.
Broccoli is a fiber find. Not only is it a rich source, but half of its fiber is insoluble and half is soluble, helping to meet your needs for both type of fiber.
Broccoli is rich in Vitamin C, A, folic acid and calcium. It acts as an antioxidant and may play a role in controlling high blood pressure.
Tofu is rich in calcium and is an inexpensive source of protein, making it a good vegetarian substitute for meat or dairy products.
Among the health benefits of tofu are: reduces risk of heart diseases, lowers levels of cholesterol, improves bone density and decreases incidence of breast and lung cancer.



0 comments:

Post a Comment