Vegan “Fish” Tacos With Creamy Corn Salsa
By Taavi Moore
Crispy, chewy tofu “fish” topped with a fresh corn salsa with creamy zucchini dressing are a must for your next Taco Tuesday.
Low Sugar
All of our recipes are oil free and vegan.
Prep time: 15 minutes
Cook time: 30 minutes
Yield: 4 servings
What You'll Need
TOFU TACOS
12 oz. extra firm tofu
1 cup unbleached whole wheat flour
1 tsp garlic powder
1 tsp onion powder
Salt and pepper to taste
1¼ cup unsweetened almond milk
2 nori sheets
1 cup whole grain breadcrumbs
8-9 corn tortillas
Green onion, chopped
Fresh parsley, chopped
CORN SALSA
3 ears grilled corn
¼ onion, finely diced
½ cup green beans, stems removed and cut into 1-inch pieces
¼ cup fresh parsley, chopped
1 vine tomato, chopped
½ tsp salt
ZUCCHINI DRESSING
2 zucchini, peeled and diced into chunks
¼ cup sunflower seeds soaked in boiling water for 20 minutes
1 Tbsp fresh dill
2 Tbsp lemon juice
½ cup unsweetened almond milk
2 garlic cloves
¾ tsp salt
Pepper to taste
Earn your plant-based nutrition certificate
How to Make It
TOFU "FISH"
1 Preheat oven to 400 degrees F. Line a large baking sheet with a silicone baking mat or parchment paper.
2 Squeeze out excess water from tofu. Slice tofu into strips that are about 2 inches long by 1 inch thick.
3 In a large mixing bowl, whisk the flour, garlic powder, onion powder, salt, pepper, and almond milk until combined.
4 In a food processor, process nori sheets into a rough powder. Add into a separate mixing bowl and stir in breadcrumbs.
5 Taking one tofu strip at a time, dunk in the wet mixture and then toss in the breadcrumbs, making sure to evenly coat. Repeat with the rest of the strips.
6 Transfer strips to the prepared baking sheet.
7 Bake for 28-30 minutes, or until golden brown and crispy.
CORN SALSA & DRESSING
1 While the tofu is baking, grill the corn. Wrap each ear of corn tightly in foil. Transfer to a hot grill, cover the lid, and cook for 20 minutes or until charred.
2 Steam zucchini for 5 minutes until soft and tender.
3 Place zucchini in a high-speed blender, along with the rest of the dressing ingredients. Blend until smooth and creamy. Pour into a jar and set aside.
4 Bring a pot of water to a boil. Add the green beans and cook for 4 minutes. Place green beans in an ice water bath, drain, and set aside.
5 In a large bowl, cut the corn kernels off the cobs. Add the chopped red onion, blanched green beans, parsley, chopped tomato, salt, and ⅔ cup of the green dressing. Stir to combine.
ASSEMBLE
1 (Optional) Grill the corn tortillas until warm and grill marks are visible.
2 Slice the tofu "fish" in half lengthwise and add onto the tortilla. Top with a spoonful of corn salsa.
3 Serve with chopped green onions, parsley, and a drizzle of the reserved zucchini dressing.
You Might Also Like
Copyright 2021 Center for Nutrition Studies. All rights reserved.
