Coconut-Crusted Tofu with Peach Mango Salsa. Inspired by coconut-crusted shrimp! An excellent dish for vegetarians, and basically everyone.

Coconut-Crusted Tofu with Peach Mango Salsa

Course: Main Dish
Cuisine: Vegetarian
Keyword: Vegan
Cooking Method: Stove Top
Condition: Dairy Free, Diabetes, Nut Free, PCOS, Vegetarian
Servings: 4 servings


Coconut-Crusted Tofu

  • 1 package tofu extra firm
  • 1/3 cup coconut shredded
  • 2 tbsp all-purpose flour
  • 2 tbsp corn starch
  • 1 tsp salt
  • 2 tbsp vegetable oil

Peach Mango Salsa

  • 2 peaches diced
  • 1 mango peeled, pitted, and diced
  • 1 jalapeno stem and seeds removed, finely diced
  • 1/2 bell pepper diced
  • 1/4 red onion finely diced
  • 1 handful cilantro chopped
  • 1 lime juiced


  • Drain the liquid off the tofu and pat dry with paper towels. Halve the tofu blocks lengthwise. Line a baking sheet with paper towels and place tofu on the baking sheet. Top the tofu with more paper towels and place another baking sheet on top. Place heavy items like books or canned goods to weigh down the baking sheet and press the tofu. Let sit for a minimum of 10 minutes but 30-60 minutes is better.
  • While the tofu is being pressed, combine all salsa ingredients in a medium-size bowl and stir gently. Cover and refrigerate until ready to use.
  • Cut each tofu block into 4 pieces, then halve each of those pieces lengthwise. In a shallow dish, combine coconut, flour, cornstarch, and salt. Using a pastry brush, lightly brush each piece of tofu with water, then dredge the tofu in the coconut mixture until well-covered.
  • Heat a large skillet over medium heat. Add 1 Tbsp canola oil, and place half of the tofu pieces in the skillet. Let cook undisturbed for 3-5 minutes, until golden brown and crisp. Flip the pieces over and continue cooking for another 3-5 minutes. Remove from pan and let sit on a paper towel. Continue cooking the rest of the tofu, adding more canola oil as needed.
  • Serve immediately, topped with peach mango salsa.


Carbohydrates: 31g | Protein: 11g | Fat: 15g | Sodium: 607mg | Potassium: 313mg | Fiber: 4g

We know that tofu can has gotten a bit of a bad rap for anyone who isn’t following a vegan or vegetarian diet, but those people haven’t tried our coconut crusted tofu yet. As a vegan or vegetarian, tofu is the only plant-based source of protein which provides the all nine essential amino acids necessary for proper health. For anyone who isn’t a vegan or vegetarian, this is still an awesome source of protein to mix a few times a month. The body requires this high-quality protein for repairing cells, making new cells, ensuring proper structure and function, as well as ensuring proper growth and development. Tofu is also a great source of calcium, which is well known for being essential in ensuring the health of teeth and bones, but also is necessary for proper heart, muscles, and nerves. In this way, the calcium in tofu helps to prevent again cancer, diabetes, and high blood pressure as well as osteoporosis. We also have this recipe for tofu curry!

Have you seen our Mayhem to Mealtime video for tofu stir-fry?
It was my first time ever working with tofu. In fact, when I did the grocery shopping for that video shoot, I couldn’t even find the tofu. In case you were wondering, it’s probably in your grocery store’s produce section! I decided to try out a different recipe with tofu. I love coconut-crusted shrimp, so I figured I would try coconut-crusted tofu instead! I had a few ripe peaches and a mango, so I decided to top it with a peach mango salsa. The combination was outstanding! Plus, tofu has a lot of health benefits! It is a great source of calcium, iron, protein and omega-3 fatty acids. If you’re not sure about tofu, this is a tasty recipe to start with, especially when peaches are perfectly sweet! Serve with rice and a veggie, like sautéed spinach.

An award winning recipe developer, Dietitian Kaitlin’s mission is to empower others to reach their health goals by encouraging them to get back into the kitchen. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Diabetes.