High Protein Pan-Fried Tofu with Savory Soy-Ginger Sauce
Elevate your plant-based cooking game with this **High Protein Pan-Fried Tofu with Savory Soy-Ginger Sauce**—a quick, wholesome recipe packed with bold umami flavors and an irresistible crispy texture. Perfectly golden tofu cubes are coated in a light layer of cornstarch for that signature crunch, then tossed in a luscious soy-ginger glaze enhanced with garlic, maple syrup, and sesame oil. In just 30 minutes, you’ll have a protein-rich dish that’s both satisfying and versatile—serve it over rice or noodles, or enjoy it on its own for a low-carb option. Garnished with vibrant green onions and nutty sesame seeds, this recipe is a flavorful, nutrient-packed delight that’s ideal for weeknight dinners or meal prep. Whether you’re a tofu enthusiast or new to this ingredient, this dish will quickly become a staple in your rotation!
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Recipe Information
Ingredients
- 400 grams firm tofu
- 3 tablespoons cornstarch
- 2 tablespoons vegetable oil
- 4 tablespoons soy sauce
- 1 tablespoon fresh ginger
- 2 cloves garlic
- 1 tablespoon maple syrup
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 2 green onions
- 1 tablespoon sesame seeds
Instructions
Drain the tofu and pat it dry with paper towels. Wrap it in a clean kitchen towel, place a heavy object on top, and let it sit for at least 10 minutes to press out excess moisture.
Cut the tofu into 1-inch cubes and gently toss them in a bowl with cornstarch until evenly coated.
Heat vegetable oil in a non-stick skillet over medium-high heat. Add the tofu cubes in a single layer and pan-fry for 6-8 minutes, turning occasionally, until golden brown and crispy on all sides. Remove and set aside.
In a small bowl, combine soy sauce, freshly grated ginger, minced garlic, maple syrup, rice vinegar, and sesame oil. Stir well to mix and set aside.
Return the crispy tofu to the skillet over medium heat. Pour the soy-ginger sauce over the tofu and gently toss to coat all pieces evenly. Cook for another 2-3 minutes until the sauce thickens and clings to the tofu.
Transfer the tofu to a serving plate. Garnish with chopped green onions and sesame seeds on top.
Serve immediately with your choice of steamed rice or noodles.
Nutrition Facts
Calories |
929 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.2 g | 82% | |
| Saturated Fat | 8.9 g | 44% | |
| Polyunsaturated Fat | 24.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2388 mg | 104% | |
| Total Carbohydrate | 54.1 g | 20% | |
| Dietary Fiber | 7.4 g | 26% | |
| Total Sugars | 19.2 g | ||
| Protein | 50.9 g | 102% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 670 mg | 52% | |
| Iron | 7.7 mg | 43% | |
| Potassium | 958 mg | 20% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
