Marinated Tofu

8 70 112
Ingredients Minutes Calories
Prep Cook Servings
1 h 10 min 4
Marinated Tofu
Health Highlights


341 gm Tofu, regular, extra firm
4 tbsp Soy sauce, tamari
1 tbsp Lime juice (fresh)
1 tbsp Rice wine vinegar
1 tbsp Honey
1/4 tsp Hot sauce (to taste)
2 clove(s) Garlic (minced)
1 piece, 1-inch Ginger root (grated)


1. Place two layers of paper towels on a plate and place the tofu on the towels.

2. Top with two more layers of paper towels and another plate.

3. Place a can or heavy bowl on top of the plate to weight it down. Let sit for about 10-15 minutes. The tofu will release quite a bit of liquid.

4. Cut pressed tofu into ½-inch cubes or slightly larger slices. Place in a shallow baking pan.

5. Combine marinade ingredients and pour over the tofu. Turn the tofu over to make sure it's covered with the marinade.

6. Cover the baking pan with plastic wrap and place in the refrigerator for at least 30 minutes, preferably a few hours or overnight. Turn the tofu periodically for even marinating.

7. Over medium-high heat add 1 Tablespoon coconut or another high-heat oil in a non-stick skillet.

8. Remove half of the tofu from the marinade and place in the skillet. It will probably splatter and sputter a bit, so use a splatter screen if you have one.

9. Let the tofu cook until golden, about 3-5 minutes. Lower heat as necessary to prevent burning.

10. Turn tofu and cook on the other side until golden. Remove and place on a plate, cover, and keep warm while cooking the remaining tofu.

11. Repeat with second half of tofu. Keep warm until ready to serve.





is a great source of protein and an excellent source of iron and calcium

Nutrition Facts

Per Portion

Calories 112
Calories from fat 36
Calories from saturated fat 4.6
Total Fat 4.1 g
Saturated Fat 0.5 g
Trans Fat 0
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 1.0 g
Cholesterol 0
Sodium 1034 mg
Potassium 137 mg
Total Carbohydrate 8.7 g
Dietary Fiber 1.3 g
Sugars 5.8 g
Protein 10.1 g

Dietary servings

Per Portion

Meat Alternative 0.6

Energy sources


Meal Type(s)