Recipe: Herbed Pan-fried Tofu


Tofu is a smart (and tasty) choice when you are in need of a quick protein. It keeps well in the fridge, so it’s a good default entrée when you are short on time and healthy options. Tofu contains protein, omega-3 fats and fiber. Breading and pan-frying the tofu will seduce even tofu skeptics; put it in a sandwich or pair it with a vegetable and starch for a complete meal.

Be Fit Basics: Herbed Pan-fried Tofu
Adapted from Cooking Light

1 package (14 oz.) extra firm tofu
¼ cup flour
1 cup breadcrumbs
¼ cup parmesan cheese
½ tsp oregano
¼ tsp dried thyme
Zest of 1 lemon (optional)
1/8 tsp salt
¼ tsp black pepper
1 egg, beaten
2 tbsp olive or canola oil

Cut tofu into 10 thin slices. Place flour in a small dish. Combine breadcrumbs, parmesan cheese, herbs, zest, salt and pepper in another small dish. Place beaten egg in a small bowl; line up flour first, egg second, and breadcrumb mixture last. Dredge tofu slice in flour, shaking off excess. Dip dredged tofu slice into egg mixture and then into breadcrumb mixture. Repeat with remaining tofu slices. Heat a sauté pan on medium-high heat and add oil. Add tofu to pan and cook about 3 minutes on each side, until golden brown; this will likely take 2 batches, about 5 tofu slices at a time.

Yield: 10 slices (about 2-3 slices per person)

Nutritional Information Per Serving:
CALORIES: 140 calories
SODIUM: 155 mg
FIBER: 1 g
FAT: 7 g
Sat Fat: 1 g

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Our Be Fit Nutritionists are comprised of dietetic interns studying at Massachusetts General Hospital. During their internship, they receive training on acute care nutrition, ambulatory and community nutrition, food service systems management, and research. Their comprehensive work is done in collaboration with registered dietitians.

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