Tofu Parmigiana Recipe

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Tofu Parmigiana
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  1. Combine breadcrumbs and Italian seasoning in a shallow dish. Cut tofu lengthwise into 4 steaks and pat dry. Sprinkle both sides of the tofu with garlic powder and salt and then dredge in the breadcrumb mixture.
  2. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until beginning to brown, about 3 minutes. Add mushrooms and cook until they release their juices and begin to brown, 4 minutes more. Transfer to a bowl.
  3. Add the remaining 1 tablespoon oil to the pan. Add the tofu steaks and cook until browned on one side, about 3 minutes. Turn over and sprinkle with Parmesan. Spoon the mushroom mixture over the tofu, pour marinara over the mushrooms and scatter mozzarella on top. Cover and cook until the sauce is hot and the cheese is melted, about 3 minutes. Sprinkle with basil and serve.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 1105.66 Kcal (4629 kJ)
Calories from fat 628.46 Kcal
% Daily Value*
Total Fat 69.83g 107%
Cholesterol 79.26mg 26%
Sodium 2216.61mg 92%
Potassium 2038.02mg 43%
Total Carbs 50.16g 17%
Sugars 24.33g 97%
Dietary Fiber 7.98g 32%
Protein 78.83g 158%
Vitamin C 17.9mg 30%
Iron 12.8mg 71%
Calcium 1721mg 172%
Amount Per 100 g
Calories 102.3 Kcal (428 kJ)
Calories from fat 58.15 Kcal
% Daily Value*
Total Fat 6.46g 107%
Cholesterol 7.33mg 26%
Sodium 205.08mg 92%
Potassium 188.56mg 43%
Total Carbs 4.64g 17%
Sugars 2.25g 97%
Dietary Fiber 0.74g 32%
Protein 7.29g 158%
Vitamin C 1.7mg 30%
Iron 1.2mg 71%
Calcium 159.2mg 172%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 27.1
  • 30

Good Points

  • saturated fat free,
  • low cholesterol

Bad Points

  • High in Sodium,
  • High in Total Fat

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