Estimated Nutrition (whole recipe, rough)
Counts 20 of 23 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 20 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Beef | 100g cooked | 250 |
| Chocolate | 1 oz (28g) semisweet | 155 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Egg | 1 large egg (50g) | 78 |
| Corn | 1/2 cup kernels (82g) | 77 |
| Tofu | 100g firm | 76 |
| Grape | 1/2 cup (76g) | 62 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Cumin | 1 tsp ground (2.1g) | 8 |
| Chili | 1 tsp (2.7g) | 8 |
| Cinnamon | 1 tsp ground (2.6g) | 6 |
| Dill | 5 sprigs fresh (1g) / 1 tsp dried | 4 |
| Garlic | 1 clove (3g) | 4 |
| Olive | 1 large (4g) | 4 |
| Cilantro | 1 tbsp chopped fresh (1g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Water | not in our table | 0 |
| Kelp | not in our table | 0 |
| Relish | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 lb medium-firm or silken tofu, cut into 8 equally-sized slabs
- 1 cup water
- juice of one half a lemon
- 4 tbsp nutritional yeast
- 2 tsp salt
- 1 tsp dried kelp powder
- 1/4 tsp dried dill
- 2 cups pulverized corn flakes cereal or crackers of your choice + 2 tsp salt
- 1 cup whole wheat flour
- 2 tbsp oil
- 8 white hamburger buns
- 4 slices vegan "cheese", American-style
- 1/4 cup vegan mayonnaise
- 1/8 cup green relish
- 3 tbsp fresh cilantro, minced
- 1 tsp ground cumin
- 1/2 tsp ground cinnamon
- 4 tbsp ground chili powder
- 6 cloves garlic, minced
- 1/2 cup raisins
- 2 medium white onions, chopped
- 1 cup crushed corn chips
- 2 tbsp vegetable oil
- 2 cups tomato sauce
- 1 cup sliced black olives
- 2 oz. baking chocolate, melted
- =
Directions
In a shallow baking dish, whisk together the water, lemon juice, nutritional yeast, salt, kelp powder (this ingredient is important to impart that seafood-y flavour/aroma), and dill. Carefully arrange the slabs of tofu in a single layer in this dish. Let marinate in the fridge for at least 3 hours, or overnight. Turn occasionally.
Preheat your oven to 450 F. Grease a small baking pan (I used a pizza pan) with the 2 tbsp oil.
Place the pulverized cornflakes or crackers in one small shallow dish, the flour in another. Drain the tofu slabs, reserving the marinade in another shallow dish. Carefully coat the tofu slabs (one at a time) first in the flour, then dip in the reserved marinade (quickly), then in the pulverized cornflakes/crackers. Place on the oiled baking sheet and repeat with the remaining slabs.
Place in the oven and bake for 5-10 minutes on each side, gently turning them once in a while, until they are golden.*
While the "fish" filets are baking, mix together the vegan mayonnaise and relish in a small dish. Unwrap the "cheese" slices and cut in half. If you have a vegetable or rice steamer, place the buns inside and steam them for the last 3-5 minutes of the fillet cooking time. Arrange the buns on plates, lay down 1/2 slice of cheese on the bottom of each bun, top with a "fish" filet, and 1 tbsp of the mayo/relish mixture. Cap each sandwich and serve hot.