Nutrional Analysis: Comparison of Spicy Stir Fry Tofu with Fish Fingers and Baked Beans

FISH FINGERS AND BAKED BEANS
Serves 1

Ingredients
3 cod fish fingers
1 small tin (150g) reduced sugar and salt baked beans

Preparation

Oven-bake or grill the fish fingers following the pack instructions. Heat the beans on the hob or in the microwave, following the pack instructions.

Serve hot.

Nutritional Analysis

*Recommended daily allowance (Food labelling regulations)

SPICY STIR FRY TOFU
Serves 4

Ingredients
1 tbsp dried arame or hijiki
12oz/350g firm tofu cut into ½ inch cubes
¾ cup/75g chopped scallions/spring onions
1 tbsp minced fresh ginger
4 dried shitake mushrooms, soaked in ½ cup/120ml hot water until soft, and sliced, removing stem
(save mushroom water) it takes about 15 minutes to soften mushrooms, (you should end up with about ½ cup sliced)
2 tbsp reduced-sodium soy sauce
2 tbsp mirin rice wine
Pinch of red chilli flakes to taste
Reduced-sodium salt and white pepper to taste

Preparation
Place tofu on paper towels to drain some of the moisture while you prepare the other ingredients.
Rinse and soak arame (hijiki) in warm water while preparing rest of ingredients. Squeeze out excess water before adding.

Add the mushroom water to a wok or 10 inch skillet/frying pan and bring to a boil. Add ginger, arame (hijiki), mushrooms, scallions/spring onions, rice wine, tofu, and simmer for 10 minutes. Add soy sauce, red pepper flakes, salt and pepper. Simmer for about 5 minutes.

Nutritional Analysis

*Recommended daily allowance (Food labelling regulations)