Baked Tofu with Pineapple Salsa
- Serves
- Total time
- 30 min
- Heat
- 400°F / 200°C
- Per serving
- 216 cal
Diabetes-friendly Gluten-free Heart-healthy High-protein Kidney-friendly Liver-friendly Low-carb Low-sodium and DASH Mediterranean Vegan Vegetarian
Contains: Soy
Ingredients
| Amount | Ingredient | Grams |
|---|---|---|
| 1 tbsp | olive oil | 14 g |
| 1 tsp | ground cumin | 2 g |
| 1 tsp | smoked paprika | 2 g |
| 2 tbsp | lime juice | 30 g |
| 3 tbsp | fresh herbs (parsley, cilantro or basil), chopped | 12 g |
| 1/4 cup | yellow onion, chopped | 40 g |
| 1.6 cups | firm tofu | 403 g |
| 1 1/2 cups | pineapple chunks | 248 g |
Steps
- Season. Heat the oven to 400°F (200°C). Rub the tofu with oil, cumin and smoked paprika.
- Bake. Bake on a lined tray 14 to 20 minutes, depending on thickness.
- Salsa. Meanwhile dice the pineapple and mix with the onion, lime juice and herbs.
- Rest. Rest the tofu 3 minutes, then spoon the salsa over.
Fruit salsa brings sweet, sour and fresh in every bite, which keeps the plate bright without added salt.
Smoked paprika blends sometimes contain salt. Check the label says paprika only.
Done when: Chicken 165°F (74°C); pork and fish 145°F (63°C).
Fixes
- Salsa watery?
- Drain it in a sieve for a minute before serving.
- Fish sticking?
- Use parchment and do not move it while baking.
Variations: Serve in corn tortillas or over greens.
Keeps: Cooked protein 3 days; salsa 1 day.
Estimated nutrition per serving
| Calories | 216 |
|---|---|
| Protein | 18 g |
| Carbohydrates | 13 g |
| Fiber | 3.7 g |
| Net carbs | 9.3 g |
| Added sugar | 0 g |
| Fat | 12 g |
| Saturated fat | 1.8 g |
| Sodium | 18 mg |
| Potassium | 369 mg |
| Phosphorus | 207 mg |
Low in sodium: 140 mg or less per serving.
Estimates from standard ingredient data; brands and portions vary. Values are per serving and do not change when you scale the recipe. Compare with your own daily targets
For general information only. Not medical advice. Always follow the guidance of your doctor or dietitian, especially for kidney, liver or diabetes diets.
Priya N. 
Diego M.