Mediterranean Diet Crispy Pan-Fried Tofu
Elevate your plant-based dining experience with Mediterranean Diet Crispy Pan-Fried Tofu, a flavorful twist on a classic vegetarian staple. This recipe transforms extra-firm tofu cubes into irresistibly golden, crispy bites, thanks to a zesty blend of dried oregano, thyme, paprika, and a cornstarch coating that delivers the perfect crunch. A quick pan-fry in olive oil ensures these hearty morsels are bursting with savory Mediterranean-inspired flavors. Finished with a refreshing drizzle of lemon juice and a sprinkle of fresh parsley, this dish is perfect as a protein-packed main or as a vibrant topper for salads and grain bowls. Ready in just 35 minutes, it's a deliciously wholesome way to embrace the Mediterranean diet while keeping weeknight meals simple.
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Recipe Information
Ingredients
- 14 oz extra-firm tofu
- 0.5 tsp salt
- 0.25 tsp ground black pepper
- 1 tsp dried oregano
- 1 tsp dried thyme
- 0.5 tsp ground paprika
- 2 tbsp olive oil
- 2 tbsp cornstarch
- 1 tbsp lemon juice
- 1 tbsp fresh parsley
Instructions
Start by draining and pressing the tofu to remove excess moisture. Wrap the block of tofu in a clean kitchen towel or paper towels and place a heavy skillet or pot on top. Let it sit for at least 15 minutes.
Once the tofu is pressed, cut it into 1-inch cubes.
In a small bowl, mix together salt, pepper, oregano, thyme, and paprika.
In a large mixing bowl, combine the tofu cubes with 1 tablespoon of olive oil. Sprinkle the spice mix over the tofu and gently toss to coat each piece evenly.
Sprinkle cornstarch over the seasoned tofu and toss again to ensure each piece is lightly coated. This will help make the tofu crispy when pan-fried.
In a large non-stick skillet, heat the remaining olive oil over medium-high heat.
Add the tofu cubes to the pan, making sure not to overcrowd. Cook for about 10-12 minutes, flipping occasionally, until all sides are golden brown and crispy.
Once cooked, remove the tofu from the skillet and place it on a paper towel-lined plate to absorb any excess oil.
Transfer the crispy tofu to a serving dish, drizzle with lemon juice, and sprinkle with freshly chopped parsley before serving.
Enjoy your Mediterranean Diet Crispy Pan-Fried Tofu as a main dish or as a topping for salads and grain bowls.
Nutrition Facts
Calories |
898 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.1 g | 77% | |
| Saturated Fat | 9.1 g | 45% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1246 mg | 54% | |
| Total Carbohydrate | 33.5 g | 12% | |
| Dietary Fiber | 10.6 g | 38% | |
| Total Sugars | 2.9 g | ||
| Protein | 62.5 g | 125% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2741 mg | 211% | |
| Iron | 12.3 mg | 68% | |
| Potassium | 1040 mg | 22% | |
*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.
