Your Recipe

Pan-Seared Soy Sauce and Black Pepper Tofu

Ingrédient Quantité Calories
Tofu 396.9g 460kcal
Huile d'olive 28g 248kcal
Sauce soja à base de soja et de blé (shoyu), faible teneur en sodium 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.

Valeurs nutritives
Taille des portions 123 g | ml
Quantité par portion 186
780
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 15g 19%
Gras saturés 2.1g 11%
Sodium 3447mg 150%
Total des glucides 6g 2%
Fibres alimentaires 0.1g 0%
Sucre 0.1g
Protéine 9.6g 19%
Vitamine D 0mcg 0%
Calcium 1225mg 94%
Fer 2.2mg 12%
Potassium 133mg 3%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 0 mcg 0%
Thiamine [B1] 0.162 mg 14%
Riboflavine [B2] 0.14 mg 11%
Niacine [B3] 0.565 mg 4%
Acide pantothénique [B5] 0.201 mg 4%
Vitamine B6 0.117 mg 7%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 36.063 mcg 0%
Vitamine C 0.198 mg 0%
Vitamine D 0 mcg 0%
Vitamine E 1.076 mg 7%
Vitamine K 4.214 mcg 4%
Bétaïne 6.4 mg 0%
Choline 5.122 mg 1%
Carbohydrates
nutriment Quantité DV
Total des glucides 6 g 2%
Sugars 0.1 g 0%
Fibres alimentaires 0.1 g 0%
Carbohydrate 5.1 g 0%
Glucides nets 6g
acides aminés
nutriment Quantité DV
Alanine 0.503 g 0%
Arginine 0.784 g 0%
Acide aspartique 1.119 g 0%
Cystéine 0.029 g 0%
Acide glutamique 1.963 g 0%
Glycine 0.431 g 0%
Histidine 0.248 g 0%
Isoleucine 0.502 g 0%
Leucine 0.812 g 0%
Lysine 0.509 g 0%
Méthionine 0.124 g 0%
Phénylalanine 0.483 g 0%
Proline 0.655 g 0%
Sérine 0.599 g 0%
Thréonine 0.464 g 0%
Tryptophane 0.12 g 0%
Tyrosine 0.374 g 0%
Valine 0.517 g 0%
Minéraux
nutriment Quantité DV
Calcium 1224.51 mg 94%
Cuivre 0.39 mg 43%
Fluorure 0 mcg 0%
Fer 2.23 mg 12%
Magnésium 68.98 mg 16%
Manganèse 1.33 mg 58%
Phosphore 99.93 mg 8%
Potassium 132.79 mg 3%
Sélénium 17.25 mcg 31%
Sodium 3446.79 mg 150%
Zinc 1.68 mg 15%
autres
nutriment Quantité DV
Eau 81.896 g 0%
Cendres 10.276 g 0%