Pan-Fried Marinated Tofu

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Clock Icon for Prep Time 30 min prep
Person Icon for Serving Size 4 servings

Tofu is a great shapeshifter ingredient and this recipe shows just how versatile it is by pairing it with a Mediterranean flavor profile, perfect for accompanying a bright salad or roast vegetables.


Ingredients

    For the marinade

    3 tablespoons olive oil

    2/3 cup chopped fresh cilantro

    1/4 cup chopped fresh mint

    1/2 cup lemon juice

    6 garlic cloves, minced

    1 teaspoon ground cumin

    1/2 teaspoon smoked paprika

    1/4 teaspoon cayenne (optional)

    2 teaspoons agave syrup

    1 (1-pound) block extra-firm tofu, cut into 1/2″ slices

     

    1 tablespoon olive oil

    Cilantro and mint, chopped for garnish

Nutrition Facts

Calories

229 cals

Fat

19 g

Saturated Fat

3 g

Polyunsaturated Fat

4 g

Monounsaturated Fat

11 g

Carbohydrates

9 g

Sugar

4 g

Fiber

2 g

Protein

10 g

Sodium

20 mg

Directions

  1. Add all marinade ingredients and sliced tofu to a resealable plastic bag. Marinate tofu for at least 20 minutes or overnight.
  2. Preheat 1 tablespoon of olive oil in a large saucepan over medium-high heat. When oil starts to ripple, add tofu to pan, being careful not to overcrowd the pan, which can steam instead of fry the tofu. If tofu doesn't sizzle immediately when adding to the pan, remove it and wait another minute.
  3. Cook tofu on both sides until golden, about four minutes on each side. Right before removing tofu from pan, pour in extra marinade from the bag and cook down until it's slightly thickened. Transfer cooked tofu to a plate with sauce and garnished with more fresh herbs. Serve immediately with a crisp salad, roasted vegetables, and/or brown rice.

Chef Tips

For crunchier results, prep tofu by wrapping it in a paper towel and pressing it between two plates to extract more water for at least 30 minutes to overnight.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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