Best 4 Tofu Tuna Recipes
Tofu tuna is a delicious and healthy plant-based alternative to traditional tuna made from tofu. This versatile ingredient can be used in a variety of dishes, from salads and sandwiches to pasta dishes and casseroles. The unique flavor and texture of tofu tuna make it a great option for those looking for a meatless meal that is both nutritious and satisfying. In this article, we will explore some of the best recipes for cooking tofu tuna, providing options for every taste and dietary preference.
Let's cook with our recipes!
EASY TOFU SALAD WITH TUNA AND WATERCRESS
Fresh tofu salad with a sesame, garlic and soy sauce dressing.
Provided by Emi Goya
Categories Salad Seafood Salad Recipes Tuna Salad Recipes
Time 20m
Yield 6
Number Of Ingredients 10
Steps:
- Layer the bean sprouts, tofu, tuna, watercress, tomatoes, and Japanese pickled radish in a 9x13-inch baking dish. Set aside. Place the onion in a bowl.
- Heat the garlic in the sesame oil in a skillet over medium heat until garlic is browned and fragrant, about 5 minutes. Remove garlic slices, then pour the hot oil over the onion. Stir in the soy sauce and pour dressing over the salad.
Nutrition Facts : Calories 215 calories, Carbohydrate 9.1 g, Cholesterol 12.6 mg, Fat 12.3 g, Fiber 2.1 g, Protein 19.3 g, SaturatedFat 1.8 g, Sodium 1298.8 mg, Sugar 3.9 g
TUNA BURGER WITH TOFU GINGER SESAME SAUCE
Steps:
- Chop the tuna into chunks, add them to a food processor, and pulse a few times to break up the pieces. In a bowl mix the soy sauce, oil, lime juice, cilantro, and ginger; season with salt and pepper. Pour over the tuna and process until well blended. Form into 4 patties and grill.
- For the sauce, cut the tofu into chunks and put them into a blender with the ginger, cilantro, chile, sesame oil, lime juice, soy sauce, water, and salt and pepper, to taste. Puree, taste, and adjust seasoning. Top the burgers with the sauce and garnish with the spicy sprouts.
TOFU TUNA
Steps:
- Heat oil in a skillet over medium-high heat; saute onion and celery until softened, 5 to 10 minutes.
- Combine tofu, mayonnaise, lemon juice, mustard, and dill weed in a bowl; mash with a potato masher until tofu is smooth and mixture is combined. Fold tuna into tofu mixture.
- Stir tofu-tuna mixture into onion mixture; cook and stir until heated through, 5 to 10 minutes.
Nutrition Facts : Calories 171 calories, Carbohydrate 4.6 g, Cholesterol 8.9 mg, Fat 12.9 g, Fiber 0.7 g, Protein 10.3 g, SaturatedFat 2 g, Sodium 127.9 mg, Sugar 1.5 g
TUNA TOFU SALAD
A light and creamy tuna salad with no mayonnaise. It's great cold for sandwiches or hot for a dip.
Provided by DebbieG
Categories Salad Seafood Salad Recipes Tuna Salad Recipes
Time 30m
Yield 6
Number Of Ingredients 8
Steps:
- Drain and mash tofu. Pour vinegar over tofu and marinate for 15 to 30 minutes.
- Drain excess vinegar from tofu. Place tofu and tuna in a blender or food processor; blend until smooth. Combine tuna mixture, celery, carrots, onion, garlic and cayenne in a bowl and mix well. Serve.
Nutrition Facts : Calories 83 calories, Carbohydrate 6.9 g, Cholesterol 6.3 mg, Fat 1.8 g, Fiber 1.1 g, Protein 9.7 g, SaturatedFat 0.3 g, Sodium 54 mg, Sugar 2.6 g
Tips:
- To achieve the best texture for your tofu tuna, it's crucial to press the tofu properly. This removes excess moisture, resulting in a firmer consistency that better resembles tuna.
- For an even more realistic tuna flavor, marinate the tofu in a mixture of soy sauce, lemon juice, and seaweed for at least 30 minutes before cooking.
- To create a delicious and versatile tofu tuna salad, combine the flaked tofu with mayonnaise, celery, onion, and pickles. Season with salt and pepper to taste.
- For a healthier alternative to traditional tuna sandwiches, use tofu tuna as a filling. Combine it with your favorite vegetables and condiments, and serve it on whole-wheat bread.
- When making tofu tuna burgers, be sure to bind the ingredients together with an egg or a flax egg (for a vegan option). This will help hold the burgers together during cooking.
- To add a smoky flavor to your tofu tuna, grill or pan-sear it until slightly charred. This technique works well for tofu tuna steaks or burgers.
Conclusion:
Tofu tuna is a delicious and versatile plant-based alternative to traditional tuna. With its mild flavor and firm texture, it can be used in a variety of recipes, including sandwiches, salads, burgers, and more. By following these tips, you can create tofu tuna dishes that are both flavorful and satisfying. Whether you're a vegan, vegetarian, or simply looking for a healthier option, tofu tuna is a great choice for a nutritious and delicious meal.
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