Pan Grilled Marinated Tofu with Two Variations
Elevate your plant-based meals with this irresistible recipe for Pan Grilled Marinated Tofu with Two Variations! This versatile dish features firm tofu soaked in two delectable marinades—Soy-Garlic and Spicy Sesame-Ginger—giving you a tantalizing mix of savory, sweet, and zesty flavors. Each slice is pan-grilled to golden, crispy perfection in just minutes, making it a quick and healthy option for busy weeknights. Whether served over fluffy rice, tossed into a noodle bowl, or paired with steamed veggies, this recipe offers endless pairing possibilities. Beautifully finished with a sprinkle of sesame seeds and fresh green onion, it’s a must-try for tofu lovers and a great introduction for skeptics. Plus, this recipe includes a vegan-friendly adjustment with maple syrup, ensuring everyone at your table can enjoy this flavorful feast!
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Recipe Information
Ingredients
- 400 g firm tofu
- 4 tablespoons soy sauce
- 3 cloves garlic, minced
- 1 tablespoon honey (or maple syrup for vegan version)
- 2 teaspoons sesame oil
- 0.5 teaspoon ground black pepper
- 2 teaspoons fresh ginger, grated
- 1 teaspoon sriracha or other chili sauce
- 1 tablespoon rice vinegar
- 2 tablespoons olive oil (for grilling)
- 2 stalks green onions, chopped (optional garnish)
- 1 teaspoon sesame seeds (optional garnish)
Instructions
Press the tofu: Remove the block of tofu from its packaging and pat dry with paper towels. Place the tofu between two plates and weigh it down with a heavy object (like a can or small skillet) for 15 minutes to remove excess moisture.
Prepare the marinades. For the Soy-Garlic Marinade, mix 2 tablespoons soy sauce, 1 minced garlic clove, 1/2 tablespoon honey (or maple syrup), 1 teaspoon sesame oil, and 1/4 teaspoon ground black pepper in a bowl. For the Spicy Sesame-Ginger Marinade, mix 2 tablespoons soy sauce, 2 teaspoons minced fresh ginger, 1 teaspoon sriracha, 1/2 tablespoon honey (or maple syrup), 1 teaspoon sesame oil, and 1 tablespoon rice vinegar in a separate bowl.
Slice the tofu into even pieces, about 1/2 inch thick, and divide the slices into two equal portions.
Marinate the tofu: Place half of the tofu slices in the Soy-Garlic Marinade and the other half in the Spicy Sesame-Ginger Marinade. Cover the bowls and let the tofu marinate for 15 minutes, flipping the slices halfway through for even coating.
Heat a non-stick or cast iron skillet over medium heat and add 1 tablespoon of olive oil.
Grill the marinated tofu: Add the slices from the Soy-Garlic Marinade to the skillet and cook for 3-4 minutes on each side until golden brown and slightly crisp. Repeat the same process for the Spicy Sesame-Ginger Tofu slices, using the remaining olive oil if needed.
Serve the tofu: Arrange the grilled tofu on a serving platter. Garnish with chopped green onions and sesame seeds, if desired.
Enjoy with rice, noodles, or a side of vegetables!
Nutrition Facts
Calories |
304 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.2 g | 28% | |
| Saturated Fat | 3.2 g | 16% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 618 mg | 27% | |
| Total Carbohydrate | 11.2 g | 4% | |
| Dietary Fiber | 2.9 g | 10% | |
| Total Sugars | 5.5 g | ||
| Protein | 17.6 g | 35% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 705 mg | 54% | |
| Iron | 3.2 mg | 18% | |
| Potassium | 332 mg | 7% | |
*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.
