Marinated Seared Tofu

Marinated Seared Tofu

Marinated Seared Tofu

This low-sodium, kidney-friendly marinated seared tofu is packed with flavor, simple to make, and versatile. I like to serve it on a bed of rice with stir-fried vegetables. We also recommend trying it on a sandwich!
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Low Cal, Low Phosphorus, Low Potassium, Medium Sodium
Total Time: 1 hour 15 minutes
Servings: 4 servings


Calories:199 kcal
Carbs:12 g
Sodium:342 mg
Potassium:233 mg
Phosphorus:118 mg
Protein:9 g
Fiber:0.2 g


  • 16 oz Extra-firm tofu
  • ¼ cup Coconut aminos
  • 3 tbsp Rice vinegar
  • 1 tbsp Honey
  • 1 tsp Sesame oil
  • 1 tbsp Garlic cloves, minced
  • 1 tbsp Ginger, minced Optional
  • 3 tbsp Vegetable oil


  • In a small bowl, combine the coconut aminos, rice vinegar, honey, sesame oil, garlic, and ginger. 
  • Place the tofu in a shallow dish or in a sealable bag and pour the marinade over the tofu. Let it marinate for at least 1 hour, covered, in the refrigerator. Marinate overnight for even better results.
  • In a large saute pan or cast-iron skillet, add vegetable oil and heat over medium-high heat. Remove the tofu from the marinade and add to the pan. Save the remaining marinade. Fry the tofu until golden brown on each side. About 3-5 minutes per side.
  • Once browned, pour the leftover marinade into the pan with the tofu and stir to coat. Remove from heat, and serve over rice and stir-fried vegetables.

Full Nutrition

Nutrition Facts
Marinated Seared Tofu
Amount Per Serving (0.25 g)
Calories 199 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 2g13%
Trans Fat 0.1g
Polyunsaturated Fat 7g
Monounsaturated Fat 3g
Sodium 342mg15%
Potassium 233mg7%
Carbohydrates 12g4%
Fiber 0.2g1%
Sugar 8g9%
Protein 9g18%
Vitamin A 0.2IU0%
Vitamin B1 0.1mg7%
Vitamin B2 0.04mg2%
Vitamin B3 0.3mg2%
Vitamin B5 0.02mg0%
Vitamin B6 0.04mg2%
Vitamin C 1mg1%
Vitamin E 1mg7%
Vitamin K 19µg18%
Calcium 40mg4%
Copper 0.2mg10%
Folate 0.4µg0%
Iron 2mg11%
Manganese 0.05mg3%
Magnesium 32mg8%
Phosphorus 118mg12%
Selenium 0.4µg1%
Zinc 1mg7%
* Percent Daily Values are based on a 2000 calorie diet.

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