Simple Pan-Fried Tofu
Simple Pan-Fried Tofu features extra-firm tofu pressed and seared until crisp-edged and golden, then finished with sizzling green onions and a splash of soy for a salty, aromatic bite. It’s a light, satisfying dish with contrasting textures—crunchy outside, tender inside—perfect as a quick dinner or snack alongside rice or veggies.
- Prep10 mins
- Cook5 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Simple Pan-Fried Tofu, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 56 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 90 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 21
- Heart Health
- 72
- Metabolic
- 16
- Digestive
- 22
- Inflammatory
- 46
- Performance
- 44
- General Wellness
- 1
Place the tofu on a plate and set another plate on top. Put a 3- to 5-pound weight on top. Press the tofu for 20 to 30 minutes; drain and discard the accumulated liquid.
- 2
Cut the tofu into 2x4-inch strips about 1/4 inch thick.
- 3
Heat 1 tablespoon of oil in a large skillet over medium-low heat. Cook the tofu strips in the hot oil until golden brown, 2 to 3 minutes per side. Stack the tofu strips horizontally in a dish with sloped sides, like a teacup saucer.
- 4
Heat the remaining 1 tablespoon of oil in the same skillet. Add the green onions; cook and stir until fragrant and sizzling, 10 to 20 seconds. Spoon the green onions over the tofu while still sizzling. Coat with soy sauce. Let sit until the tofu absorbs the flavors, 3 to 5 minutes.
- Calories 155.87 kcal Moderate 8%
- Protein 9.63 g Moderate 19%
- Carbohydrate 4.59 g 2%
- Total Fat 11.32 g Moderate 15%
- Saturated Fat 1.48 g Moderate 7%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 416.09 mg Moderate 18%
- Dietary Fiber 1.19 g Low Source 4%
- Total Sugars 1.0 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 103.34 mg Low Source 8%
- Iron 1.45 mg Low Source 8%
- Potassium 89.75 mg Low Source 2%
- Vitamin A 0.0 mcg Low Source 0%
- Vitamin C 0.0 mg Low Source 0%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Soy 🌱
About This Recipe
Simple Pan Fried Tofu is made with 4 ingredients and serves 4. It takes about 15 mins and is rated easy. Key ingredients include Extra Firm Tofu, Green Onion, Soy Sauce, and Vegetable Oil. Each serving provides about 155.87 kcal.
Recipe Questions
- What is Simple Pan-Fried Tofu made of?
- The main ingredients are Extra-Firm Tofu, Green Onion, Soy Sauce, Vegetable Oil. The full list of 4 is above.
- How long does it take to make Simple Pan-Fried Tofu?
- About 15 mins in total: 10 mins to prepare and 5 mins to cook.
- How many calories are in one serving?
- One serving provides about 155.87 kcal. The full nutrition breakdown is above.
- Is Simple Pan-Fried Tofu easy to make?
- This recipe is rated easy, with 4 ingredients and 4 steps.
- Is Simple Pan-Fried Tofu healthy?
- Simple Pan-Fried Tofu has an easyChef Pro health score of 48/100. Per serving, it provides 155.87 calories and 9.63 g of protein, or 19% of the Daily Value. Worth noting per serving: sodium at 416.09 mg (18% of the Daily Value) and saturated fat at 1.48 g (7% of the Daily Value). It contains Soy, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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