Try this quick Tofu Salmon Stir-Fry Salad, made with canned salmon, tofu, and fresh veggies in a savory shoyu glaze. Ready in under 20 minutes, it’s perfect for a light, protein-rich meal.
Check out our Healthy Recipes collection for more easy dinners, or learn more about shoyu vs soy sauce from Serious Eats.
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Salmon Tofu Salad by Designer Manaola Yap
Designer from Hawaii Island, Manaola Yap joins us. We were lucky enough to have his mom a few seasons ago and now we are excited to have him in the kitchen. His background is amazing as he cultivated that entrepreneurial spirit from a young age. With hula and his Hawaiian culture as the foundation, Manaola has made a name in the fashion world showcasing his traditional styles. This week in the kitchen we discuss his experience at New York Fashion Week, his first business moves and of course his amazing line of clothing and accessories. Quick tofu salmon salad recipe with canned salmon, firm tofu, onion, tomato, and shoyu. Healthy Asian-inspired stir-fry perfect for a fast, protein-packed dinner in under 20 minutes.
Equipment
- 1 cutting board for chopping vegetables and tofu
- 1 Sharp knife for slicing onion, tomato, and tofu
- 2-3 sheets Paper towels to press/dry tofu before frying
- 1 Medium or large frying pan/skillet for frying tofu and cooking ingredients
- 1 Spatula or cooking spoon for stirring and turning tofu
- 1 Slotted spoon or tongs to remove fried tofu from oil
- 1 Mixing bowl (optional) if tossing before serving
- 1 Serving plate or bowl for final presentation
- 1 set Measuring spoons to measure soy sauce and oil
Ingredients
- 1 large onion
- 1 large tomato
- 1 medium-firm block of tofu
- 1 can of salmon
- 2 tbsp shoyu
- ½ stalk green onion chopped for garnish
- ½ cup oil
Instructions
- Dice the onion and tomato.
- Drain the tofu well and cube.
- Drain the salmon, make sure to save the juice and break it up into small chunks.
- Begin layering in a bowl your ingredients, start with the salmon, next add your tomatoes, onions, and finally tofu. You can add several layers to build a bigger salad.
- Top the salad with chopped green onions.
- Pour on the shoyu and the salmon juice. Heat up your oil in a pan and pour the hot oil over the entire salad.
- Enjoy.
Nutrition
Calories: 1718kcalCarbohydrates: 32gProtein: 81gFat: 143gSaturated Fat: 12gPolyunsaturated Fat: 48gMonounsaturated Fat: 80gTrans Fat: 0.4gCholesterol: 110mgSodium: 1877mgPotassium: 1786mgFiber: 8gSugar: 13gVitamin A: 1659IUVitamin B1: 1mgVitamin B5: 4mgVitamin C: 37mgCalcium: 587mgIron: 8mg
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