Recipes · Japanese · Appetizers
Agedashi Tofu
One serving has 354 kcal and 14 g protein, and at least a fifth of a woman's daily need of vitamin K (63%), copper (39%), manganese (39%), phosphorus (29%), selenium (26%) and calcium (22%). Ready in 20 minutes.
- Preparation: 10 min
- Cooking: 10 min
- Makes: 1 serving (341 g)
- Difficulty: Easy
- Diets: Pescatarian, Dairy-free, Low carb
- Contains: alcohol, celery, fish, gluten, soy, sulphite
Ingredients
- 150 g Tofu, soft (silken)
- 12 g Potato starch
- 20 g Vegetable oil
- 100 g Fish stock
- 8 g Soy sauce
- 8 g Wine, fortified, sweet
- 30 g Daikon radish, raw
- 5 g Ginger, fresh
- 8 g Scallions, raw
Method
- Press the tofu gently between paper towels for a few minutes to remove excess water, then cut it into thick cubes.
- Warm the fish stock, soy sauce and mirin stand-in together in a small pan and keep it warm - this is the dashi-based sauce.
- Grate the daikon and ginger separately and set aside for garnish.
- Pat the tofu dry again and dust it all over with the potato starch, tapping off any excess.
- Heat the oil in a pan over medium-high heat and fry the tofu cubes for 2-3 minutes a side until the coating is crisp and pale golden.
- Arrange the tofu in a shallow bowl, pour the warm sauce around it, and top with the grated daikon, ginger and scallions before serving right away while the coating is still crisp.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 354 kcal | 17% |
| Carbohydrates | 16.5 g | |
| Water | 280 mL | |
| Fiber | 1.1 g | 4% |
| Protein | 13.8 g | 29% |
| Tryptophan | 0.16 g | |
| Threonine | 0.44 g | |
| Isoleucine | 0.53 g | |
| Leucine | 0.81 g | |
| Lysine | 0.7 g | |
| Methionine | 0.14 g | |
| Cystine | 0.15 g | |
| Phenylalanine | 0.52 g | |
| Tyrosine | 0.36 g | |
| Valine | 0.54 g | |
| Histidine | 0.31 g | |
| Fat | 26.3 g | |
| Monounsaturated | 5.9 g | |
| Polyunsaturated | 14.9 g | |
| Docosahexaenoic Acid (DHA) | 0.1 g | |
| Eicosapentaenoic Acid (EPA) | 0.1 g | |
| Omega-6 | 12.8 g | |
| Saturated | 4 g | |
| Trans-Fats | 0.14 g | |
| Cholesterol | 0 mg | |
| Calcium | 216 mg | 22% |
| Copper | 0.35 mg | 39% |
| Iodine | 0.04 µg | 0% |
| Iron | 2.3 mg | 13% |
| Magnesium | 57 mg | 18% |
| Manganese | 0.71 mg | 39% |
| Phosphorus | 201 mg | 29% |
| Potassium | 427 mg | 9% |
| Selenium | 14.4 µg | 26% |
| Sodium | 661 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.09 mg | 8% |
| Riboflavin (vitamin B2) | 0.11 mg | 10% |
| Niacin (vitamin B3) | 2.5 mg | 18% |
| Pantothenic acid (vitamin B5) | 0.16 mg | 3% |
| Pyridoxine (vitamin B6) | 0.13 mg | 10% |
| Folate (vitamin B9) | 85.2 µg | 21% |
| Cobalamin (vitamin B12) | 0.1 µg | 4% |
| Choline | 56.3 mg | 13% |
| Vitamin A | 5 µg | 1% |
| Vitamin C | 8.7 mg | 12% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.9 mg | 12% |
| Vitamin K | 56.6 µg | 63% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.3 kg CO2e a serving: lower than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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