Mustard-Crusted-Swordfish -Tofu


  • 1 14-ounce package firm tofu (or Four 4 oz swordfish filets)
    • 1/2 cup whole grain Dijon mustard (make sure yours is gluten-free if sensitive to gluten)
    • 2 tablespoons Coconut Oil
    • Salt & Pepper 


  1. Cut tofu into eight 1/2-inch-thick slices. Arrange on paper towels; drain 10 minutes.
  2. Spread mustard over both sides of swordfish or tofu
  3. Meanwhile, heat 2 tablespoons oil in large nonstick skillet over medium heat. Add tofu or swordfish; cover and cook (about 2 minutes per side for tofu and 4 min per side for swordfish)
  4. Salt & Pepper to taste