Crispy Tofu Parmigiana

Parmigiana de tofu croustillant Crispy ÉquipeNutrition Team Nutrition

This tofu recipe is perfect for those who are just starting to cook this often misunderstood food. With its crispy coating and the delightful mix of tomato sauce and mozzarella cheese, it's an ideal combination to succeed and learn to appreciate tofu! It wonderfully substitutes classic chicken parmigiana recipes—you won't know the difference. Enjoy your meal!

Preparation 15 min
Cooking 10 min
Portion 4

Nutrition Facts (per serving)

Calories
345
Fat
20
Carbohydrates
18
Fibre
6
Protein
23
Sodium
395
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Ingredients

  • 1 block of firm tofu (454 g/1 lb), cut into 1 cm thick slices, patted dry

  • 80 ml (⅓ cup) of whole wheat flour

  • 60 ml (¼ cup) of ground flaxseed

  • 15 ml (1 tbsp) of dried Italian herbs

  • 5 ml (1 tsp) of garlic powder

  • 2 eggs

  • 80 ml (⅓ cup) of bread crumbs

  • 185 ml (¾ cup) of marinara sauce (homemade or store-bought)

  • 125 ml (½ cup) of light mozzarella cheese, grated

  • 15 ml (1 tbsp) of olive oil

  • Pepper and salt, to taste

Preparation

  1. Preheat the oven to broil (500°F).
  2. In a shallow dish, combine the flour, ground flaxseed, dried Italian herbs, and garlic powder. Season to taste.
  3. In another shallow dish, lightly beat the eggs. In a third dish, place the breadcrumbs.
  4. Dip the tofu slices first in the flour mixture, then in the eggs, and finally coat them in the breadcrumbs.
  5. In a large skillet, heat the oil over medium-high heat. Fry the tofu slices for about 2-3 minutes on each side until the crust is golden brown.
  6. Place the tofu slices on a baking sheet. Spread the marinara sauce over the tofu, then top with grated cheese.
  7. Broil in the oven for about 5 minutes or until the cheese is golden and bubbly.

Notes

Keeps for 3 days in the refrigerator. Reheat in the oven for best results.

Registered Dietitian Nutritionist