alive logo

Cornmeal Tofu “Fish” Tacos with Mango Red Onion Relish

Serves 4.


    Cornmeal Tofu "Fish” Tacos with Mango Red Onion Relish

    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.



    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


    • 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


    Per serving:

    • calories338
    • protein15g
    • fat10g
      • saturated fat1g
      • trans fat0g
    • carbohydrates50g
      • sugars10g
      • fibre7g
    • sodium346mg



    Preheat oven to 425 F (220 C). Line large baking sheet with parchment paper. Grease parchment paper with oil.


    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.


    For the relish, in medium bowl, combine mango, red onion, cilantro, lime juice, and remaining 1/4 tsp (1 mL) salt.


    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.



    SEE MORE »
    Poached Sablefish and Bok Choy with Lemongrass, Ginger, and Chili
    Mussels with Tomato, Saffron, and Fennel

    Mussels with Tomato, Saffron, and Fennel

    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.