Miso Marinated Tofu (Grilled Or Pan-Fried)
This miso marinated tofu is loaded with umami flavors, a little salty, and slightly tangy. It's perfect with vegetables or as a topping for vegan bowls.
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Servings: 4
Ingredients
- 14 ounces (400 g) firm tofu
For the miso marinade
- ¼ cup (60 ml) tamari
- ¼ cup (60 ml) water
- 1 ½ tablespoon white miso paste
- 1 ½ tablespoons maple syrup sub agave syrup or brown sugar
For the sauce
- 3 tablespoons tahini
- 3 tablespoons sesame oil
- 3-4 tablespoon water
- 1 tablespoon sesame seeds
- 1 handful fresh cilantro
Instructions
- Press the tofu. Use a tofu press, weigh it down with heavy objects, or wrap in paper towels and microwave it at 30-second increments for 2 minutes to draw out excess moisture.
- Cut the tofu. Cut the tofu block through the long edge, then into 0.5-inches (1,3 cm) planks or into cubes (see step-by-step pictures).
- Make the marinade. Combine the miso, tamari, water, and maple syrup in a large rectangular dish. Add in the tofu and let it sit in the refrigerator for 30 minutes. I recommend 2 hours or overnight.
- To cook it in a pan: Heat a pan over medium-high heat with olive oil. Cook the tofu planks over medium-high heat for 2 minutes on each side. Save the rest of the marinade. Reduce heat to medium-low and cook the tofu for another 5 per side. If using tofu cubes, cook them for 4-5 minutes on each side.
- To cook it on the grill: Preheat your grill to about 450-500°F (230-260°C). Once hot, clean it with a grill brush to prevent the tofu from sticking. Brush some oil on the grill grate. Place the tofu over the burners at medium-high heat. Close the grill and cook the tofu for 2 minutes per side, until beautiful grill marks appear. Flip the tofu and move it away from the burners (e.g., on the sides or at the back of the grill) and continue grilling for 5 minutes per side at indirect heat until crispy.
- Make the sauce. Add the tahini, sesame oil, and water to the container with the rest of the marinade. Whisk until combined.
- Serve. Add the sauce to the pan or pour over the grilled tofu that you transferred to a plate. Garnish with sesame seeds.
Notes
- Slow cooking is the key to crispy tofu: I know it’s tempting to quickly cook the tofu over medium-high heat since the tofu doesn’t have to "cook through" like meat. However, although the tofu will get a beautiful golden color, it won’t have that really crispy texture. You need to cook it over low-medium heat to allow the moisture to evaporate and a beautiful thick crust to form.
- Taste-test everything! You really want to taste test the marinade and the sauce as the salt levels of miso pastes and tamari can drastically vary from one brand to another. If the marinade or sauce is too salty, thin it out with water and add more tahini to the sauce.
- Marinating tips: You can marinate the tofu up to 3 days ahead of time.
- Storage tips: You can store leftover miso tofu for 4-5 days in an airtight container in the refrigerator.
Nutrition
Calories: 359kcal | Carbohydrates: 13g | Protein: 14g | Fat: 29g | Saturated Fat: 4g | Fiber: 2g | Sugar: 5g
Equipment
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