Mediterranean Diet Crispy Pan-Fried Tofu

Bring the vibrant flavors of the Mediterranean to your table with this Crispy Pan-Fried Tofu recipe, a perfect centerpiece for a healthy and satisfying meal. This protein-packed dish transforms extra-firm tofu into golden-brown, crispy bites, thanks to a simple coating of cornstarch and a savory spice blend featuring oregano, thyme, and paprika. Pan-fried in heart-healthy olive oil, each piece is elevated with a zesty drizzle of fresh lemon juice and a sprinkle of parsley for a fresh, herbaceous finish. Ready in just 35 minutes, this quick and versatile recipe perfectly aligns with the Mediterranean diet, making it a delicious go-to option for salads, grain bowls, or as a standalone entrée.

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

Once the tofu is pressed, cut it into 1-inch cubes.

Step 3

In a small bowl, mix together salt, pepper, oregano, thyme, and paprika.

Step 4

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.

Step 5

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.

Step 6

In a large non-stick skillet, heat the remaining olive oil over medium-high heat.

Step 7

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.

Step 8

Once cooked, remove the tofu from the skillet and place it on a paper towel-lined plate to absorb any excess oil.

Step 9

Transfer the crispy tofu to a serving dish, drizzle with lemon juice, and sprinkle with freshly chopped parsley before serving.

Step 10

Enjoy your Mediterranean Diet Crispy Pan-Fried Tofu as a main dish or as a topping for salads and grain bowls.

Nutrition Facts

Serving size	(465.8g)

Amount per serving	% Daily Value*
Calories	898.2

Total Fat 60.1g	0%
Saturated Fat 9.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1245.8mg	0%
Total Carbohydrate 33.5g	0%
Dietary Fiber 10.6g	0%
Total Sugars 2.9g
Protein 62.5g	0%

Vitamin D 0IU	0%
Calcium 2740.9mg	0%
Iron 12.3mg	0%
Potassium 1040.0mg	0%

*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.

Source of Calories

Fat: 58.5%

Protein: 27.0%

Carbs: 14.5%