This dish was inspired by my love of Vietnamese flavors and desire to create a quick, but flavorful tofu dish that featured onions. I also happened to be swimming in a sizable amount of sliced red onions. Fish sauce is one of the key ingredients in Vietnamese cooking and is a cook's secret culinary weapon because it's packed with umami. Don't let its strong smell be a deterrence!
Vietnamese food is known for its very balanced flavor profile. In this dish, onions provide a natural sweetness, fish sauce contributes a pleasant saltiness, ginger adds a subtle kick, cilantro adds an important herbal note, and the lime juice brightens everything with its mild acidity.
Nutrition Highlight: Onions
The antioxidant of interest in onions is a flavonoid called quercitin, which is known for its cancer fighting abilities. Quercitin is concentrated in the outer portions of the onion, so try not to peel away too much of the exterior skin during prep. Quercitin is not heat sensitive, so sautéing and simmering do no damage to an onion's health benefits.
Onions are also good sources of B vitamins, manganese, and fiber. B vitamins are important for converting the glucose in food into usable energy for our bodies, while manganese assists with bone formation and maintains proper brain and nerve function, in addition to many other things. Fiber is important for keeping your blood sugar stable and your gut bacteria happy.
Vietnamese Style Tofu
Onions and fish sauce give this dish a special savory quality due to their high concentrations of umami. I have experimented with a combo of onions and tomatoes, just tomatoes, and just onions, and all produce equally delicious results. The lime juice is essential for brightening the whole dish and adding to the aromatic profile. I suggest pairing this entrée with orange wedges and steamed broccoli, spring greens, or a red cabbage salad.
1 c sliced & chopped red onions
2 T olive oil
1 " knob fresh ginger, about 1 T grated
1 T fish sauce
1 T water (to prevent burning)
8 oz tofu (firm or soft works; half a TJ package)
1 lime (absolutely necessary)
1 handful cilantro (~1/2 c, chopped)
brown rice
Thinly slice the red onions, then chop into 1/2" segments. Heat olive oil in a 10-12" cast iron skillet. You don't want to skimp on the oil because the onions will burn. Cook on high for ~3 minutes, then reduce heat to low and cook until medium brown and translucent, another 7-10 min. Towards the end of the onion cooking time, turn the heat up a little and add the ginger. You'll notice a change in smell when it's done cooking.
Meanwhile, pat tofu dry. If you have more time, you can press tofu between two towels with a light weight on top to expel more moisture, but this isn't absolutely necessary. Cut 8 oz block into two halves, then cut those halves into cubes.
Add tofu to the onions along with fish sauce and water. Might need to add another splash of water depending on dryness of skillet. Simmer tofu for about 10 minutes—you're forcing the flavors into the tofu at this point. After simmering, if you want a crispy exterior, move the onions to 1 side, turn heat up higher and let tofu rest for a few min until browned, then flip and repeat.
When ready to serve, add chopped cilantro and stir to mix evenly. Scoop some brown rice into center of plate, make a wide indent, and scoop tofu mixture gently into the nest. Squeeze lime on top.
Makes 2 servings.
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