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!

Nutriscore Rating: 77/100

Prep Time:20 mins

Cook Time:10 mins

Total Time:30 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

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.

Step 3

Slice the tofu into even pieces, about 1/2 inch thick, and divide the slices into two equal portions.

Step 4

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.

Step 5

Heat a non-stick or cast iron skillet over medium heat and add 1 tablespoon of olive oil.

Step 6

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.

Step 7

Serve the tofu: Arrange the grilled tofu on a serving platter. Garnish with chopped green onions and sesame seeds, if desired.

Step 8

Enjoy with rice, noodles, or a side of vegetables!

Nutrition Facts

Serving size	(608.0g)

Amount per serving	% Daily Value*
Calories	967.6

Total Fat 75.7g	0%
Saturated Fat 10.4g	0%
Polyunsaturated Fat 11.8g
Cholesterol 0mg	0%
Sodium 2482.4mg	0%
Total Carbohydrate 38.7g	0%
Dietary Fiber 7.0g	0%
Total Sugars 24.3g
Protein 50.2g	0%

Vitamin D 0IU	0%
Calcium 697.3mg	0%
Iron 8.1mg	0%
Potassium 940.2mg	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: 65.7%

Protein: 19.4%

Carbs: 14.9%