Miso Marinated Tofu

Elevate your plant-based dining with this irresistible Miso Marinated Tofu recipe, a perfect fusion of bold umami flavors and satisfying textures. Featuring firm tofu infused with a rich marinade of white miso paste, soy sauce, mirin, maple syrup, and aromatic ginger and garlic, this dish delivers a balance of savory, sweet, and tangy notes. The tofu is pan-seared to golden perfection, adding a subtle crispiness that contrasts beautifully with its tender interior. Garnished with nutty sesame seeds and vibrant scallions, this recipe is quick to prepare and ideal for meal prep, making it a dinner favorite or a versatile topper for rice, noodles, or steamed veggies. Perfect for vegans, vegetarians, and anyone seeking a flavorful protein-packed dish, this Miso Marinated Tofu is a satisfying addition to your weekly rotation.

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

Ingredients

• 400 grams firm tofu
• 3 tablespoons white miso paste
• 2 tablespoons soy sauce
• 1 tablespoon mirin
• 1 teaspoon rice vinegar
• 1 tablespoon maple syrup
• 1 teaspoon sesame oil
• 2 cloves garlic cloves, minced
• 1 teaspoon ginger, grated
• 1 tablespoon sesame seeds
• 2 stalks scallions (green onions), sliced

Directions

Step 1

Press the tofu to remove excess moisture. Wrap the tofu block in a clean kitchen towel, place it on a plate, and put a heavy object (such as a skillet or a can) on top. Let it press for 15-20 minutes.

Step 2

While the tofu is pressing, prepare the marinade. In a medium-sized bowl, whisk together the white miso paste, soy sauce, mirin, rice vinegar, maple syrup, sesame oil, minced garlic, and grated ginger until smooth and well combined.

Step 3

Once the tofu is pressed, cut it into equal-sized cubes (about 2.5 cm / 1 inch).

Step 4

Place the tofu cubes into a shallow dish or a resealable bag. Pour the miso marinade over the tofu, ensuring all pieces are evenly coated. Cover or seal, and refrigerate for at least 30 minutes (or up to overnight for fuller flavor).

Step 5

Heat a non-stick skillet or grill pan over medium heat. Carefully remove the tofu from the marinade, letting excess marinade drip off, and place the cubes into the pan.

Step 6

Cook the tofu for 2-3 minutes on each side until golden brown and slightly crispy.

Step 7

Sprinkle sesame seeds over the cooked tofu and garnish with sliced scallions.

Step 8

Serve the miso-marinated tofu warm over rice, noodles, or a bed of steamed vegetables for a complete meal. Enjoy!

Nutrition Facts

Serving size	571.9 grams (571.9g)

Amount per serving	% Daily Value*
Calories	715

Total Fat 40.40g	52%
Saturated Fat 5.60g	28%
Polyunsaturated Fat 7.90g
Cholesterol 0mg	0%
Sodium 2819mg	123%
Total Carbohydrate 48.60g	18%
Dietary Fiber 9.20g	33%
Total Sugars 29.70g
Protein 53.40g	107%

Vitamin D 0IU	0%
Calcium 666mg	51%
Iron 8mg	45%
Potassium 956mg	20%

*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: 47.1%

Protein: 27.7%

Carbs: 25.2%