Nutrition

Pan-Seared Tofu Recipe

Pan-Seared Tofu with Sweet-Savory Glaze

September 8, 2025 – Frank Bills, PhD, CPT

Tofu as a Flexible Companion

Alongside lentils and rice, you can also bring in a simple pan-seared tofu with a sweet-savory glaze. This works in two ways:

As an alternative to rice → If you want to keep calories a bit lower while boosting protein, swap rice for tofu. You’ll trim the carbs and add about 12 grams of high-quality protein per serving.
As an addition to rice → On days when you need more fuel (heavy training, long days, or just a hungrier appetite), pair rice and tofu with your lentils. The rice rounds out the amino acids, and the tofu adds an extra protein boost — making the meal more filling without weighing you down.

Either way, tofu keeps you anchored to the same Nutritional Compass: balanced macros, strong plant-based protein, and a solid share of daily potassium, magnesium, and iron. It’s just another example of how one small shift in ingredients lets you steer your meal in the direction your body needs

Ingredients

(2–3 side servings)

1 block firm or extra-firm tofu (14–16 oz), drained and pressed
1–2 Tbsp oil (neutral oil or sesame)
2 Tbsp soy sauce or teriyaki or Mr. Yoshida’s sauce
1–2 tsp sweet Asian-style sauce (to balance soy, optional if using teriyaki/Yoshida’s)
1 tsp rice vinegar or lemon/lime juice (optional, for brightness)
½ tsp garlic powder or ginger powder (optional, for depth)
Garnish: sesame seeds, sliced green onion, or a pinch of chili flakes

Method

Prep the tofu
- Pat tofu dry with paper towels. Cut into cubes or slabs (~½–¾ inch thick).
Pan-sear
- Heat oil in a skillet over medium-high.
- Place tofu in a single layer. Cook 3–4 minutes per side until golden and slightly crisp.
Glaze
- Mix sauce, sweetener (if using), and vinegar/lemon in a small bowl.
- Pour into the skillet once tofu is browned. Toss gently until tofu is coated and sauce thickens slightly (1–2 minutes).
Serve
- Top with sesame seeds or green onion if you have them.
- Serve hot as a side with lentils + rice, or on its own with vegetables.

Nutritional Breakdown

er serving (about ⅓ block of tofu with glaze)

Calories: ~130–150 kcal
Protein: ~12 g
Carbohydrates: ~5–8 g (depends on sauce)
Fat: ~7–8 g
Fiber: ~1–2 g

Micronutrients:

Calcium: ~20% DV (varies by brand; many tofu blocks are calcium-set)
Iron: ~10–15% DV
Potassium: ~270–300 mg (~6% DV)
Magnesium: ~40–45 mg (~10% DV)

Why It Pairs Well

With rice: Adds extra protein and flavor while keeping the dish hearty.
Instead of rice: Lowers carbs and calories while still keeping the meal balanced.
With lentils: Complements their earthy flavor and rounds out the protein for muscle recovery.