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Tuna and Tofu Cold Dish

 
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $0.79

$0.79 per serving

3 people like this recipe

3 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

4 gluten-free,dairy-free,pescetarian,gluten free,dairy free,pescatarian,ketogenic
spoonacular Score:52%

Spoonacular Score: 52%

 

The recipe Tunan and Tofu Cold Dish can be made in approximately approximately 45 minutes. For 79 cents per serving, this recipe covers 8% of your daily requirements of vitamins and minerals. One serving contains 141 calories, 9g of protein, and 11g of fat. This recipe serves 4. If you have block silken tofu, garlic, some cherry tomatoes, and a few other ingredients on hand, you can make it. It is a good option if you're following a gluten free, dairy free, pescatarian, and ketogenic diet. 3 people have tried and liked this recipe. It is brought to you by Foodista. All things considered, we decided this recipe deserves a spoonacular score of 52%. This score is good. Similar recipes are Cold Tofu, Hiyayakko (Cold Tofu), and Cold Teriyaki Tofu.

Tuna works really well with Merlot, Pinot Noir, and rosé Wine. Though fish is often paired with white wine, 'meatier' fish like tuna can absolutely go with red wine. A Rosé will also pair nicely, particularly if your tunan is prepared with ingredients better suited to a white wine. The Osprey's Dominion Merlot with a 4 out of 5 star rating seems like a good match. It costs about 18 dollars per bottle.

Osprey's Dominion Merlot

Osprey's Dominion Merlot offers classic dark plum aromas with blackberry preserves, sweet cedar, smoke and vanilla. And while the nose is rather fruity, the palate isn't overly so with rich flavors of chocolate, mint and tobacco joining the party. The medium tannins are there, but not overly aggressive. With another year or so in bottle they should integrate even more. Overall, this wine is medium on body but full on flavor

» Get this wine on Amazon.com

Ingredients

Servings:
2
2  silken tofu
silken tofu
1 can
1 can canned water-packed tuna
canned water-packed tuna
some
some white diced cherry tomatoes
white diced cherry tomatoes
1 Dash
1 Dash white pepper
white pepper
some
some bbq sauce
bbq sauce
3 Tbsps
3 Tbsps extra virgin olive oil
extra virgin olive oil
2 tsps
2 tsps vinegar
vinegar
2 tsps
2 tsps light soya sauce
light soya sauce
2 tsps
2 tsps garlic
garlic
1 Dash
1 Dash black pepper
black pepper
2  silken tofu
2
silken tofu
1 can canned water-packed tuna
1 can
canned water-packed tuna
some white diced cherry tomatoes
some
white diced cherry tomatoes
1 Dash white pepper
1 Dash
white pepper
some bbq sauce
some
bbq sauce
3 Tbsps extra virgin olive oil
3 Tbsps
extra virgin olive oil
2 tsps vinegar
2 tsps
vinegar
2 tsps light soya sauce
2 tsps
light soya sauce
2 tsps garlic
2 tsps
garlic
1 Dash black pepper
1 Dash
black pepper


Instructions

Cut tofu into small blocks. Remove water from tuna and squash tuna slightly and mix with a dash of white pepper and pinch of salt. Slice cherry tomatoes thinly. Place tofu on serving plate with sliced cherry tomatoes and tuna on top. Drizzle the sauce over it and sprinkle with toasted sesame seeds and diced spring onion and serve immediately.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $0.79
Ingredient
2 silken tofu
1 can canned water-packed tuna
some white diced cherry tomatoes
3 tablespoons extra virgin olive oil
2 teaspoons vinegar
2 teaspoons light soya sauce
2 teaspoons garlic
Price
$0.01
$1.09
$1.32
$0.50
$0.03
$0.08
$0.12
$3.16

Tips

Health Tips

  • Tuna is high in protein and omega-3 fatty acids, but it can also be high in mercury. We recommend trying smaller fish, such as herring, sardines, and mackerel, in place of tuna. With the right recipes, you can get used to the fishier taste. If you really want to stick with tuna, choose light tuna over albacore and limit consumption to about one can a week.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • You can reduce your sodium intake by choosing lower-sodium soy sauce.

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • get more health tips

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • Extra-virgin olive oil is the least refined type of olive oil and therefore contains more of the beneficial compounds that get lost during processing. However, its minimal processing could also mean it has a lower smoke point than other olive oils. Once an oil starts to smoke, it begins to break down, producing a bad flavor and potentially harmful compounds. Unfortunately, the smoke point of an oil depends on so many factors that it is hard to say what the smoke point of an oil really is. For extra-virgin olive oil, it could be anywhere between 200-400 degrees Fahrenheit. Most people recommend using extra-virgin olive oil to add flavor to a finished dish or in cold dishes to be on the safe side. More refined olive oils, canola oil, coconut oil, and clarified butter/ghee are better options for high temperature cooking.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

Green Tips

  • Tuna's sustainability heavily depends on the fishing spots and methods. Inform yourself about where and how your tuna was caught or choose more widely sustainable options, such as herring, sardines, or mackerel instead.

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
141 Calories
9g Protein
10g Total Fat
2g Carbs
13% Health Score
Limit These
Calories
141
7%

Fat
10g
17%

  Saturated Fat
1g
10%

Carbohydrates
2g
1%

  Sugar
1g
1%

Cholesterol
15mg
5%

Sodium
279mg
12%

Get Enough Of These
Protein
9g
18%

Selenium
30µg
43%

Vitamin B3
4mg
23%

Vitamin B12
1µg
18%

Vitamin E
1mg
12%

Vitamin C
8mg
11%

Vitamin B6
0.19mg
9%

Phosphorus
76mg
8%

Vitamin K
7µg
7%

Iron
1mg
6%

Potassium
171mg
5%

Manganese
0.09mg
5%

Vitamin A
206IU
4%

Magnesium
14mg
4%

Vitamin D
0.51µg
3%

Vitamin B2
0.05mg
3%

Copper
0.06mg
3%

Zinc
0.38mg
3%

Vitamin B1
0.03mg
2%

Folate
7µg
2%

Calcium
15mg
2%

Fiber
0.33g
1%

Vitamin B5
0.13mg
1%

covered percent of daily need

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