Savory Marinated Tofu

Diet Tags

Gluten-Free, Dairy-Free, Vegetarian, Vegan, Pescatarian

Overhydration can be a concern, but balancing fluids with nutrient-rich meals is key.

This zesty marinated tofu recipe is a high-protein, low-fat option that bursts with flavor while aiding hydration management.

Recipe Benefits

Tofu is a powerhouse of plant-based protein, essential for muscle repair and overall health.

Its healthy fats and low saturated fat content support heart health, and the presence of isoflavones helps reduce inflammation.


Ingredients for 4 servings:

  • 400 grams block extra-firm tofu
  • 4 tablespoons soy sauce
  • 3 tablespoons vinegar
  • 1 tablespoon pure maple syrup
  • 1 teaspoon sesame oil
  • 2 garlic cloves, minced
  • 1 tablespoon fresh grated ginger
  • 3 tablespoons olive oil


  1. Quickly press the tofu by cutting it into cubes and placing them evenly on a flat surface lined with paper towels. Add another layer of paper towels, place a baking sheet and something heavy on top, and press for 15 minutes.
  2. While pressing, prepare the marinade by combining soy sauce, vinegar, maple syrup, sesame oil, garlic, and ginger in a small bowl.
  3. After pressing, place the tofu in a shallow dish and pour the marinade over it. Let it marinate for at least 1 hour in the refrigerator or overnight for more flavor.
  4. Heat a few tablespoons of neutral oil in a large skillet over medium-high heat to cook the tofu. Remove the tofu from the marinade and fry it until golden brown on each side.
  5. Pour any leftover marinade into the pan with the tofu and stir to coat. This will make the tofu even more flavorful as it quickly absorbs the sauce.
  6. Serve this versatile tofu over rice, noodles, or salad greens.
  7. Garnish with chopped green onions or sesame seeds for extra flair.

Let this Marinated Tofu recipe be your delicious ally in maintaining hydration and enjoying a healthy, balanced diet.

Nutritional Information

Per serving:

  • Calories: 215.8 kcal
  • Protein: 9.65 g
  • Fat: 17.2 g
  • Carbohydrates: 5.6 g
  • Fiber: 0.6 g

Based on Nutrisurvey


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