Your Recipe

Pan-Seared Soy Sauce and Black Pepper Tofu

Zutat  Menge  Kalorien 
Tofu (fest) 396.9g 460kcal
Olivenöl 28g 248kcal
Sojasauce aus Soja und Weizen (Shoyu), natriumarm 66.25g 38kcal

Recipe Tags:

Vegan Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
14 oz. firm tofu
1/4 cup soy sauce
plenty of fresh ground black pepper to taste
2 tablespoons extra-virgin olive oil or canola oil
sesame seeds and chopped green onions for serving, optional
Instructions
Press the tofu in a tofu press, or by placing on top of plenty of clean paper towels on a plate, topped with more paper towels, with a heavy skillet on top, for thirty minutes.
Cut the tofu into 1-inch cubes or 1/2-inch thick slices.
Mix the tofu with the soy sauce (1/4 cup) and black pepper. Allow to marinate in the fridge for at least thirty minutes, stirring occasionally.
Heat the oil (2 tablespoons) in a well-seasoned cast iron or nonstick skillet and sear the tofu on each side on medium-high heat for approximately 2-3 minutes on each side, or until browned and crispy.
Garnish with sesame seeds and chopped green onions, if desired.

Nährwertangaben 
Portionsgröße  123 g | ml
Menge pro Portion  186
780
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 15g 19%
Gesättigte Fettsäuren  2.1g 11%
Natrium 3447mg 150%
Gesamte Kohlenhydrate  6g 2%
Ballaststoffe  0.1g 0%
Zucker  0.1g
Protein  9.6g 19%
Vitamin D 0mcg 0%
Kalzium 1225mg 94%
Eisen  2.2mg 12%
Kalium 133mg 3%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 0 mcg 0%
Thiamin [B1] 0.162 mg 14%
Riboflavin [B2] 0.14 mg 11%
Niacin [B3] 0.565 mg 4%
Pantothensäure [B5] 0.201 mg 4%
Vitamin B6 0.117 mg 7%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 36.063 mcg 0%
Vitamin C 0.198 mg 0%
Vitamin D 0 mcg 0%
Vitamin E 1.076 mg 7%
Vitamin K 4.214 mcg 4%
Betain 6.4 mg 0%
Cholin 5.122 mg 1%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  6 g 2%
Sugars 0.1 g 0%
Ballaststoffe  0.1 g 0%
Carbohydrate 5.1 g 0%
Netto-Kohlenhydrate 6g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.503 g 0%
Arginin 0.784 g 0%
Asparaginsäure 1.119 g 0%
Cystein 0.029 g 0%
Glutaminsäure 1.963 g 0%
Glycin 0.431 g 0%
Histidin 0.248 g 0%
Isoleucin 0.502 g 0%
Leucin 0.812 g 0%
Lysin 0.509 g 0%
Methionin 0.124 g 0%
Phenylalanin 0.483 g 0%
Prolin 0.655 g 0%
Serin 0.599 g 0%
Threonin 0.464 g 0%
Tryptophan 0.12 g 0%
Tyrosin 0.374 g 0%
Valin 0.517 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 1224.51 mg 94%
Kupfer 0.39 mg 43%
Fluorid 0 mcg 0%
Eisen  2.23 mg 12%
Magnesium 68.98 mg 16%
Mangan 1.33 mg 58%
Phosphor 99.93 mg 8%
Kalium 132.79 mg 3%
Selen 17.25 mcg 31%
Natrium 3446.79 mg 150%
Zink 1.68 mg 15%
andere
Nährstoff Menge  DV
Wasser 81.896 g 0%
Asche 10.276 g 0%