Fish soft tacos are trendy for a reason-—they’re delicious! However, if you’re following a plant-based diet or simply want to embrace your inner tofu lover, you don’t have to miss out. Tofu crusted in crunchy cornmeal and baked (not fried) is the “meat” in this fish taco facsimile. A zippy mango red onion relish brightens everything up to transport you (at least in spirit) to the sandy beaches of Mexico in no time.
Tip
If you do eat fish or are avoiding soy, try this recipe using a mild, meaty variety such as halibut in place of the tofu.
Cornmeal Tofu “Fish” Tacos with Mango Red Onion Relish
Ingredients
- 1 Tbsp (15 mL) extra-virgin olive oil
- 1 - 350 g package extra-firm tofu, drained and patted dry, sliced into 1/2 in (1 cm) strips
- 1/2 cup (125 mL) unsweetened plain soy milk
- 1/4 cup (60 mL) whole wheat flour or gluten-free all-purpose flour
- 1/4 cup (60 mL) cornmeal
- 1 Tbsp (15 mL) chili powder
- 1/2 tsp (1 mL) salt, divided
- 1 mango, peeled, cored, and diced
- 1/2 cup (125 mL) red onion, diced
- 1/4 cup (60 mL) chopped fresh cilantro
- 2 tsp (10 mL) lime juice
- 8 small gluten-free corn tortillas
- Favourite taco toppings, to serve
Nutrition
Per serving:
- calories338
- protein15g
- fat10g
- saturated fat1g
- trans fat0g
- carbohydrates50g
- sugars10g
- fibre7g
- sodium346mg
Directions
01
Preheat oven to 425 F (220 C). Line large baking sheet with parchment paper. Grease parchment paper with oil.
02
For the tofu, add soy milk to shallow bowl. In separate shallow bowl, mix flour, cornmeal, chili powder, and 1/4 tsp (1 mL) salt. Coat both sides of tofu in milk (you might not use entire amount), then in flour mixture, shaking off extra. Add tofu to prepared baking sheet. Bake for 15 minutes, flip, and bake for an additional 10 to 15 minutes.
03
For the relish, in medium bowl, combine mango, red onion, cilantro, lime juice, and remaining 1/4 tsp (1 mL) salt.
04
Add a few slices of baked tofu to each tortilla, then top with relish and taco toppings of choice. Fold in half and serve warm, at room temperature, or chilled.
Allison Day, RHN, is a nutritionist, blogger, and cookbook author. Check out her cookbooks, Whole Bowls and Purely Pumpkin (Skyhorse Publishing, 2016).
