EuropeanPlated meal

Salt-air Tofish With Lemon Beans

Scored tofu fillets steeped in a restrained nori, caper, lemon, dill and white-miso marinade, lightly seared and served over cold lemony white beans with celery, cucumber and radish.

Eat nowLightContains soy
Hands-on28 minTotal time51 minEnergy760 kcalProtein50g
Recipe details
Kitchen project

Equipment: Hob

Keep chilled after cooking

Salt-Air Tofish with Lemon Beans
Servings1 standard portionAdjust

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Standard portions

About 700 kcal per adult reference portion

Making 1 standard portion. Ingredients, instructions and Cooking Mode update together.

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Ingredients

Tofish

Maritime marinade

Herbs

Tofish crust

Lemon beans

Fresh crunch

Now we make

Method

Do the night before

  1. 1
    Defrost 160g cooked white beans overnight in the fridge if using frozen

These steps sit outside the cooking-day clock.

28 min hands-on 51 min altogether
  1. 2
    Press 200g firm tofu under a heavy pan for 15 minutes, then pat dry
    πŸ– 1 minπŸ’€ 15 min unattended
  2. 3
    Drain white beans and shake off the excess water
    πŸ– 1 min
  3. 4
    Cut firm tofu into two broad fillets. Score shallow diagonal lines across both faces without cutting through, creating channels for the maritime marinade
    πŸ– 3 min
  4. 5
    Tear ΒΎ sheet nori very finely, then mash it with 8g white or mellow miso paste, three quarters of 20g capers, 18ml lemon juice, 8ml rice vinegar, Β½ clove garlic, half the 15g roughly chopped dill and ΒΌ tsp black pepper. Rub the paste into every scored surface and leave for 15 minutes
    πŸ– 5 minπŸ’€ 15 min unattended
  5. 6
    Cut 80g celery, 120g cucumber and 60g radish into very thin slices. Toss with white beans, 15g hemp seed, 16ml lemon juice, 4ml olive oil, 1 pinch salt, the remaining capers and most of the remaining dill
    πŸ– 6 min
  6. 7
    Dust the marinated tofu very lightly with 12g chickpea flour, pressing it into the scored surface. Heat 6ml olive oil in a non-stick frying pan and sear for 4-5 minutes per broad side until crisp-edged and deeply golden
    πŸ– 10 min
  7. 8
    Spread the cold lemon beans and sliced vegetable crunch across a plate, set the hot tofish fillets over it, and finish with the reserved dill. Eat immediately while the crust is crisp and the salad is cold
    πŸ– 2 min

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Nutrition details

Nutrition is shown for one standard portion, not the whole batch selected above.

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Nutrition summary

At a glance

Higher inPhosphorusVitamin KFolate
Lower inVitamin AVitamin E

Worth noticing: Saturated Fat uses more than half of the daily limit in this portion.

Calories

760kcal

36%
Top contributors
Firm Tofu Β· 41%White Beans Β· 21%Hemp Seed Β· 12%
27% cal

Protein

50.4g

80%
Top contributors
Firm Tofu Β· 50%White Beans Β· 26%Hemp Seed Β· 9%
27% cal

Carbs

51.0g

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White Beans Β· 55%Firm Tofu Β· 12%Chickpea Flour Β· 9%
47% cal

Fat

39.4g

56%
Top contributors
Firm Tofu Β· 51%Olive Oil Β· 23%Hemp Seed Β· 19%

Small numbers, big impact

Everyday essentials

Fibre25.24g
86%
Top contributors
White Beans Β· 67%Chickpea Flour Β· 5%Celery Β· 5%
Vitamin B120.06ΞΌg
2%
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Nori Β· 89%Miso Paste Β· 11%
Vitamin D0.07ΞΌg
0%
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Nori Β· 100%
Iodine0.00ΞΌg
0%
Iron14.93mg
83%
Top contributors
Firm Tofu Β· 37%White Beans Β· 25%Nori Β· 10%
Zinc7.80mg
71%
Top contributors
Firm Tofu Β· 43%White Beans Β· 21%Hemp Seed Β· 19%
Calcium940.60mg
94%
Top contributors
Firm Tofu Β· 73%White Beans Β· 12%Celery Β· 3%

Nutrients food alone won't reliably cover

These three are commonly under-consumed across all diets, not just plant-based ones - the difference is mainly B12, which has no whole plant food source at all.

  • Vitamin B12: is absent from whole plant foods entirely - the number above only reflects fortified ingredients (nutritional yeast, fortified soy milk). A reliable B12 supplement or fortified source is the standard recommendation for a fully plant-based diet, regardless of what any single day's total shows.
  • Omega-3 (EPA/DHA): most people fall short here regardless of diet - the typical omnivore diet doesn't include much oily fish either. This app only tracks ALA, the plant form (flax, walnuts, hemp, chia). The body converts some ALA to EPA and very little to DHA - the forms most directly used by the brain, eyes and heart - and that conversion is inefficient. An algae-oil supplement is the usual plant-based way to get EPA/DHA directly; it won't show up as an ingredient in any recipe here.
  • Vitamin D: deficiency is widespread across all diets, not just plant-based ones - it's mostly absent from whole plant foods here, and even the fortified soy milk and yogurt tracked don't cover the full target from food alone. Reasonable sun exposure or a D2/D3 supplement is the standard recommendation.

Not medical advice - if you're eating fully plant-based long-term, it's worth a conversation with a GP or dietitian, and a blood test is the reliable way to check where you actually stand.

See the full supplement guide (incl. creatine) β†’
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