Chia seeds lend tofu a crunchy crust that is packed with fibre and omega fats. Serve with steamed kale sprinkled with fleur de sel.

3 Tbsp (45 mL) chia seeds
2/3 tsp (4 mL) kosher, grey, or pink salt
1/2 tsp (2 mL) ground black pepper
1/8 teaspoon (0.5 mL) cayenne pepper
Zest of 1 lime
1 package (375 g) firm tofu, drained
1 Tbsp (15 mL) toasted sesame oil
2 tsp (10 mL) extra-virgin olive oil

On a plate, spread out chia seeds. Add salt, pepper, cayenne, and lime zest to small bowl and combine well. Mix salt mixture with chia seeds on plate.

Pat tofu dry with paper towel; slice in half lengthwise then into halves crosswise, so you have 4 pieces of tofu. Brush each side with sesame oil. Press each side into chia mixture to coat thoroughly.

Heat oil in skillet over medium heat and sear tofu blocks until crisp and golden brown, about 5 minutes on each side. Serves 4.

Each serving contains: 199 calories; 16 g protein; 15 g total fat (2 g sat. fat, 0 g trans fat); 6 g carbohydrates; 4 g fibre; 200 mg sodium