Pan-Seared Tofu with Ginger Asparagus

Crispy pan-seared tofu steaks are served with tender-crisp asparagus tossed in a bright and savory ginger-sesame dressing, offering a refreshing and high-protein, low-carb meal.

• Prep: 12 min
• Cook: 15 min
• Total: 27 min
• Servings: 4.5
• Cuisine: Japanese
• Difficulty: Easy
• Cost: $3.09/serving

Dietary

• High-Protein
• Low-Carb
• Dairy-Free
• Egg-Free
• Pescatarian
• Low-Sugar

Tags

• quick
• sauté
• healthy
• savory
• tangy
• fresh

Ingredients

• 30 ounce tofu (extra-firm, pressed and sliced into 1/2-inch thick steaks)
• 2 tablespoon soy sauce (low sodium)
• 1 tablespoon rice vinegar
• 1 teaspoon fresh ginger (grated)
• 0.5 teaspoon sesame oil
• 2 tablespoon olive oil
• 1.5 pound asparagus (trimmed)
• 2 clove garlic (minced)
• 0.25 teaspoon salt
• 0.125 teaspoon black pepper (freshly ground)
• 1 tablespoon toasted sesame seeds

Instructions

1. In a small bowl, whisk together soy sauce, rice vinegar, grated fresh ginger, and sesame oil for the dressing. Set aside.
2. Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Add the pressed tofu steaks and cook for 4-5 minutes per side, until golden brown and crispy. Remove from skillet and set aside.
3. Add the remaining 1 tablespoon of olive oil to the same skillet. Add the trimmed asparagus and minced garlic. Season with salt and black pepper. Sauté for 5-7 minutes, or until asparagus is tender-crisp.
4. Return the cooked tofu to the skillet alongside the asparagus. Drizzle with the prepared ginger-sesame dressing and toss gently to coat. Serve immediately, garnished with toasted sesame seeds if desired.

Nutrition (per serving)

• Calories: 296
• Protein: 24.5 g
• Carbohydrates: 14.6 g
• Fat: 16.7 g
• Fiber: 5.8 g
• Sodium: 638 mg
• Saturated Fat: 2.1 g
• Sugar: 6.9 g