Pan Seared Tofu Scallops Recipe

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This recipe was derived as an experiment to try to recreate the taste and texture of scallops. While not a dead ringer (and not a dead scallop either) it serves well, looks pretty and makes for a nice meal.

Served with brown rice mixed with raw shredded carrots for color, a few sweet potato oven fries and a little wakame left from the marinade combined with a nice green salad, it's a suitable "guilt-free" substitute.

Prep time:
Cook time:
Servings: 4


Cost per serving $0.88 view details
  • 1 pkg.(16 oz.) extra firm tofu, drained and pressed
  • 1/2 pkg.(2 oz.) dried wakame or nori seaweed
  • 1/4 cup vegetable broth
  • 1/4 cup vegetarian fish sauce*
  • 1/2 cup cold water
  • 2 cloves garlic, minced
  • 2 tablespoons olive oil
  • 3 tablespoons Earth Balance vegan "butter"


  1. Press the drained tofu really well. Cut into cubes or
  2. circles about 1/2 to 3/4 inch thick.
  3. Place dried seaweed in a medium-large container you can cover.
  4. Cover the seaweed with the vegetable broth, fish sauce and cold water. Place the tofu in the container, cover and marinate overnight.
  5. Preparation: In a large skillet heat the oil and "butter" together.
  6. In order to pan sear the "scallops" the oil should be heated very hot,
  7. almost to the point of sizzling.
  8. Stir in the minced garlic. The garlic will begin to brown so working
  9. quickly lay in the tofu. Allow the tofu to cook on one side til golden.
  10. Using tongs, gently turn the tofu over and allow to cook on the other side.
  11. When golden on top and bottom, remove the tofu and place on a plate with a strong paper towel to drain off excess oil.
  12. Plate the tofu over cooked brown rice mixed with some shredded raw carrot for
  13. color. Add some sweet potato oven fries and a spoonful or two of the seaweed from the marinade. Serve with a fresh green salad and side of fruit.
  14. * If you don't have any vegetarian fish sauce or can't locate an Asian market, you can make your own sauce that will do just as well.
  15. You will need - about 2 tsp. of sea salt, 2 sheets dried nori or wakame, crumbled, 1 tbsp light soy sauce, and 1 cup of boiling water.
  16. Place all the ingredients in a blender (or in a container and use a hand blender). Let sit for 5 minutes to soften the seaweed. Blend until smooth. Strain through a fine mesh sieve or cheese cloth.


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Nutrition Facts

Amount Per Serving %DV
Serving Size 179g
Recipe makes 4 servings
Calories 139  
Calories from Fat 88 63%
Total Fat 9.91g 12%
Saturated Fat 1.42g 6%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 225mg 9%
Potassium 232mg 7%
Total Carbs 4.64g 1%
Dietary Fiber 0.2g 1%
Sugars 1.67g 1%
Protein 8.34g 13%
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