High Protein Pan-Fried Tofu with Savory Soy-Ginger Sauce
Elevate your plant-based meals with this high-protein pan-fried tofu recipe, featuring a bold and flavorful savory soy-ginger sauce. Perfectly crispy on the outside and tender on the inside, the tofu is coated in cornstarch and pan-fried to golden perfection, making it a satisfying meat-free alternative. The velvety sauce, made with soy sauce, fresh ginger, garlic, maple syrup, and a hint of sesame oil, envelops each cube with a rich umami punch. Finished with a sprinkle of toasted sesame seeds and fresh green onions, this Asian-inspired dish is a feast for both the eyes and the palate. With just 30 minutes from prep to plate, this quick, wholesome recipe is ideal for busy weeknights and pairs beautifully with steamed rice or noodles for a complete, protein-packed meal.
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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
Directions
Step 1
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.
Step 2
Cut the tofu into 1-inch cubes and gently toss them in a bowl with cornstarch until evenly coated.
Step 3
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.
Step 4
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.
Step 5
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.
Step 6
Transfer the tofu to a serving plate. Garnish with chopped green onions and sesame seeds on top.
Step 7
Serve immediately with your choice of steamed rice or noodles.
Nutrition Facts
| Serving size | (610.2g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 929.3 |
| Total Fat 64.2g | 0% |
| Saturated Fat 8.9g | 0% |
| Polyunsaturated Fat 24.8g | |
| Cholesterol 0mg | 0% |
| Sodium 2388.4mg | 0% |
| Total Carbohydrate 54.1g | 0% |
| Dietary Fiber 7.4g | 0% |
| Total Sugars 19.2g | |
| Protein 50.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 669.8mg | 0% |
| Iron 7.7mg | 0% |
| Potassium 958.0mg | 0% |
Source of Calories