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–+ servings
marinated tofu on rice
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5 from 3 votes

Marinated Tofu

Marinated tofu is one of the easiest foods to cook. Our recipe is quick and tasty, and you can make it in less than 30 minutes with simple ingredients.
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Course: Main
Cuisine: International
Keyword: quick dinner, tofu
Servings: 5 people
Calories: 144kcal
Author: Nico

Ingredients

  • 16 ounces tofu firm or extra firm

MARINADE

  • 2 tablespoons olive oil extra virgin + 1 tablespoon for the pan
  • 2 tablespoon apple cider vinegar
  • 4 tablespoons soy sauce
  • 1 teaspoon garlic powder or 2 grated cloves
  • 1 teaspoon mustard
  • 1 teaspoon dried oregano
  • ½ teaspoon dried rosemary
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
USA - Metric

Instructions

STEP 1: MAKE MARINADE

  • Add ingredients for marinade to mixing bowl and whisk well.
    tofu marinade in a bowl

STEP 2: MARINATE TOFU

  • Drain and pat dry tofu. Cut into small cubes or slabs. Transfer to a large dish. Pour the marinade over the tofu. Toss around with your hands until fully coated.
    cubes and slabs of tofu in a dish coated in marinade

STEP 3: COOK AND SERVE

  • Add 1 tablespoon of olive oil to a large nonstick pan.
    Arrange tofu (without marinade) onto pan and cook for 12 minutes. Reserve leftover marinade. Do not touch the tofu for the first 3 minutes. Flip tofu every 2 to 3 minutes until brown and crispy.
    marinated tofu in a pan
  • Add reserved marinade to the pan and move the pan around, turning the tofu often to coat it in the marinade.
    reserved marinade added to pan with tofu
  • Finish frying on medium high heat until the marinade is reduced (3 to 4 minutes).
    Taste and adjust for salt before serving with rice, pasta, salads, or in a sandwich.
    marinated tofu just cooked still in a pan

Notes

See the "VARIATIONS" chapter for air-fried tofu, grilled tofu, and oven-baked tofu.
STORAGE
Store leftovers in the fridge for up to 3 days. Reheat in the microwave or on a pan with a drizzle of olive oil.
Freeze marinated tofu for up to three months. To do that, just put it in a freezer bag. Thaw overnight in the fridge or the microwave with the thawing function. Note that frozen and thawed tofu will have a slightly different texture as the ice crystals that form break the structure of the tofu, making it slightly chewy. 
ASIAN MARINADE
  • 2 tablespoon sesame oil
  • 2 tablespoon rice vinegar
  • 4 tablespoons soy sauce
  • 1 tablespoon sugar (or maple syrup)
  • 2 cloves grated garlic
  • 1 teaspoon grated ginger
  • 1 teaspoon mustard
  • ½ teaspoon salt

Nutrition

Calories: 144kcal | Carbohydrates: 5g | Protein: 10g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 5g | Potassium: 45mg | Dietary Fiber: 1g | Sugar: 1g | Vitamin A: 5IU | Vitamin B6: 1mg | Vitamin C: 1mg | Vitamin E: 1mg | Vitamin K: 5µg | Calcium: 123mg | Folate: 3µg | Iron: 2mg | Manganese: 1mg | Magnesium: 8mg | Zinc: 1mg