Tofu Piccata

Yield: 4 servings (serving size: 1 cup pasta, 1 cup tofu, 1/2 cup marinara sauce, and 3/4 teaspoon capers)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 495
  • Calories from fat: 27%
  • Fat: 14.6g
  • Saturated fat: 2.9g
  • Monounsaturated fat: 4.6g
  • Polyunsaturated fat: 5.8g
  • Protein: 26.1g
  • Carbohydrate: 69.2g
  • Fiber: 5.2g
  • Cholesterol: 4mg
  • Iron: 11.9mg
  • Sodium: 1229mg
  • Calcium: 287mg


  • 2 (10.5-ounce) packages extra-firm tofu, drained and cut into 1-inch cubes
  • 1 tablespoon lemon juice
  • 1/3 cup cornstarch
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup dry breadcrumbs
  • 1 tablespoon minced fresh parsley
  • 1 teaspoon dried Italian seasoning
  • 3 egg whites
  • Vegetable cooking spray
  • 4 cups hot cooked linguine (about 8 ounces uncooked pasta)
  • 2 cups marinara sauce, divided
  • 1 tablespoon drained capers
  • Lemon wedges (optional)


  1. Place tofu cubes and lemon juice in a large heavy-duty zip-top plastic bag; seal bag, and shake gently to coat. Add cornstarch to bag; seal bag, and shake gently to coat. Let stand 1 hour.
  2. Combine Parmesan cheese, breadcrumbs, parsley, and Italian seasoning in another large heavy-duty zip-top plastic bag; seal bag, and shake well. Place egg whites in a shallow bowl; stir well. Dip tofu cubes into egg whites, and add to cheese mixture in bag; seal bag, and shake gently to coat.
  3. Coat a large nonstick skillet with cooking spray, and place over medium heat until hot. Add tofu cubes, and cook 8 minutes or until browned, turning occasionally.
  4. Spoon pasta onto individual plates, and top with tofu cubes. Spoon marinara sauce over tofu and pasta; sprinkle with capers. Serve with lemon wedges, if desired.
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