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Perfect Lemon-Garlic Marinated Tofu – vegetarian recipe
Stav Kogan

Perfect Lemon-Garlic Marinated Tofu

Transform tofu from bland to brilliant with this simple lemon-garlic marinade. This recipe creates perfectly seasoned, firm, and delicious tofu that can be grilled, broiled, or pan-fried, making it your new go-to protein.
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Prep Time 30 minutes
Cook Time 10 minutes
Total Time 40 minutes
Servings: 4 serving
Calories: 285
Ingredients Method Nutrition

Ingredients
  

  • 1.5 to 2 lbs / 680 to 900 g (31.7 oz) firm or extra-firm tofu, pressed and cut into 12-16 slices
  • 1/4 cup (60 ml) extra virgin olive oil
  • 3 tbsp (45 ml) freshly squeezed lemon juice
  • 2 tbsp (30 ml) minced onion or shallot
  • 1 tsp (5 ml) minced garlic
  • Salt and freshly ground black pepper, to taste
  • Chopped fresh parsley, for garnish (optional)
  • Lemon wedges, for serving
  • Pro-Tips For Perfect Tofu
  • For the best texture and flavor absorption, always press your tofu before marinating. This removes excess water, allowing the tofu to act like a sponge for the marinade.
  • Go Japanese: For an umami-rich twist, marinate the tofu in 3 tbsp (45 ml) soy sauce, 2 tbsp (30 ml) sesame oil, 1 tbsp (15 ml) mirin, 1 tsp minced ginger, and 1 tbsp (15 ml) rice vinegar.
  • Try Spanish Flavors: Add 1 tsp (5 ml) ground cumin and 1 tsp (5 ml) smoked paprika (pimentón) to the original lemon-garlic marinade for a smoky, warm flavor profile.
  • Get Extra Crispy: For ultra-crisp, almost jerky-like tofu, slice it very thinly (18-24 slices). Cook using any method until the slices are very crisp and dry.

Method
 

  1. Prepare the Marinade: In a shallow dish large enough to hold the tofu in a single layer, whisk together the extra virgin olive oil, lemon juice, minced onion, garlic, salt, and pepper.
  2. Marinate the Tofu: Gently place the pressed tofu slices into the marinade.
  3. Let it marinate for at least 30 minutes, turning occasionally to coat all sides. For best results, marinate for several hours or up to 24 hours in the refrigerator.
  4. Cook Your Tofu: Choose your preferred cooking method.
  5. To Broil: Place tofu on a rack about 4 inches from the heat. Broil for about 10 minutes, flipping halfway, until lightly browned.
  6. To Grill: Grill over medium-low heat for about 10 minutes, flipping halfway, until grill marks appear and the tofu is heated through.
  7. To Pan-Fry: Heat a skillet over medium-high heat with a little extra olive oil.
  8. Sear the tofu slices for about 5 minutes total, flipping once, until golden and crisp on both sides.
  9. Garnish and Serve: Transfer the cooked tofu to a platter, garnish with fresh parsley if desired, and serve immediately with fresh lemon wedges.

Nutrition

Calories: 285kcalCarbohydrates: 5gProtein: 22gFat: 20g

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