Low Fat Tahu Goreng
Elevate your snack game with this delicious and guilt-free recipe for Low Fat Tahu Goreng, a lighter twist on the classic Indonesian fried tofu. This easy-to-make dish features firm tofu marinated in a flavorful blend of low-sodium soy sauce, lime juice, garlic, ground coriander, turmeric, and a hint of sesame oil. Perfectly cooked in an air fryer or pan for a golden, crispy finish without deep frying, it’s packed with protein and bold spices in every bite. Garnished with vibrant spring onions and optional red chilies, it's ideal as a healthy snack or a tasty addition to rice dishes and salads. Ready in just 30 minutes, this recipe is perfect for those seeking nutritious, low-fat, plant-based options.
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Recipe Information
Ingredients
- 400 grams firm tofu (tahu)
- 2 tablespoons soy sauce (low sodium)
- 1 teaspoon lime juice
- 2 cloves garlic
- 0.5 teaspoon ground coriander
- 0.25 teaspoon turmeric powder
- 0.25 teaspoon chili flakes (optional)
- 0.5 teaspoon sesame oil (for marinade)
- 1 spray cooking spray (optional, for air fryer or pan-frying)
- 2 stalks spring onions (for garnish)
- 1 piece red chilies (for garnish, optional)
Instructions
Press the tofu to remove excess water by wrapping it in a clean kitchen towel and placing a weight on top. Let it sit for 10-15 minutes.
Cut the tofu into bite-sized cubes once pressed and set aside.
In a small bowl, prepare the marinade by combining the soy sauce, lime juice, minced garlic, ground coriander, turmeric powder, chili flakes (if using), and sesame oil.
Place the tofu cubes in a shallow dish or resealable plastic bag. Pour the marinade over the tofu and toss gently to coat. Let it marinate for at least 10 minutes to absorb the flavors.
Preheat an air fryer to 180°C (350°F) or heat a nonstick skillet over medium heat. Lightly spray the cooking surface with cooking spray, if using.
If using an air fryer, arrange the marinated tofu cubes in a single layer in the basket and air fry for 12-15 minutes, shaking the basket halfway through, until golden and slightly crispy.
If pan-frying, cook the tofu cubes in the skillet for 2-3 minutes on each side until golden brown, turning gently with tongs to avoid breaking the cubes.
Transfer the cooked tofu to a serving plate and garnish with thinly sliced spring onions and red chilies (if using).
Serve warm as a snack or as a protein-rich addition to a main meal.
Nutrition Facts
Calories |
649 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.1 g | 45% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1067 mg | 46% | |
| Total Carbohydrate | 17.8 g | 6% | |
| Dietary Fiber | 3.7 g | 13% | |
| Total Sugars | 3.9 g | ||
| Protein | 66.2 g | 132% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2768 mg | 213% | |
| Iron | 12.5 mg | 69% | |
| Potassium | 1309 mg | 28% | |
*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.
