Pan-Seared Herbed Flounder with Lemon-Garlic Roasted Broccoli
Enjoy a quick and flavorful vegan take on 'flounder' using marinated tofu fillets, pan-seared to perfection and served alongside zesty lemon-garlic sautéed broccoli. This wholesome dinner comes together in under 20 minutes for a light yet satisfying meal.
- 16 oz extra-firm tofu
- 2 sheets nori sheets
- 3 tbsp olive oil
- 3 tbsp lemon juice
- 2 tbsp fresh parsley, chopped
- 2 tbsp fresh dill, chopped
- 3 cloves garlic cloves, minced
- 4 cups broccoli florets
- 1 tsp salt
- 0.5 tsp black pepper
- 0.5 tsp smoked paprika
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Instructions
Slice the tofu block into 4 fillets. Pat dry and gently press between towels to remove excess moisture.
⏱️ 2 minutesRub both sides of each tofu fillet with half the lemon juice, salt, pepper, smoked paprika, parsley, and dill. Place a small piece of nori on each fillet for a 'fishy' flavor.
⏱️ 1 minuteHeat 2 tbsp olive oil in a large nonstick skillet over medium-high heat. Add tofu fillets and sear for 3 minutes on each side until golden brown.
⏱️ 6 minutes 🌡️ Medium-high stovetopWhile tofu cooks, heat remaining 1 tbsp olive oil in another skillet over medium heat. Add broccoli florets and sauté 4 minutes. Add minced garlic and cook 1 more minute. Drizzle with remaining lemon juice and toss to coat.
⏱️ 5 minutes 🌡️ Medium stovetopServe the herbed tofu fillets over the lemon-garlic broccoli. Garnish with extra fresh herbs if desired.
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Nutrition Information
Per serving. Values are approximate and may vary.
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