Grilled or Pan-fried Tofu Steaks
Grilled or pan-fried tofu steaks are a hearty, savory dish where firm tofu is sliced into thick 'steaks,' seasoned, and cooked until golden and crispy on the outside. Typically marinated in ingredients like soy sauce, garlic, ginger, and sesame oil, this preparation is a staple in many East and Southeast Asian cuisines, particularly in Chinese, Japanese, and Korean cooking, where it serves as a satisfying plant-based main or side.
🍽️ Nutrition at a glance
This dish is a good source of plant-based protein and is generally low in carbohydrates, with fat content depending on the amount of oil used for cooking. A typical serving provides key nutrients like iron, calcium, and isoflavones, with a rough calorie ballpark of 150-250 calories per 100-gram serving.
Nutrition breakdown
| Calories | 200 kcal |
| Protein | 20 g |
| Carbs | 8 g |
| Fat | 12 g |
| Fiber | 3 g |
| Sugar | 1 g |
| Sodium | 15 mg |
| Calcium | 350 mg |
| Iron | 5.4 mg |
| Magnesium | 60 mg |
| Phosphorus | 280 mg |
| Potassium | 240 mg |
| Manganese | 1.5 mg |
| Selenium | 18 mcg |
| Copper | 0.4 mg |
Per 1 cup (200 g) · estimated, varies by recipe
💡 What's interesting
Culturally, tofu steaks are a versatile canvas that showcases the culinary principle of transforming simple ingredients through technique, often featured in Buddhist vegetarian cuisine. Nutritionally, the firm texture achieved through grilling or pan-frying makes it a uniquely satisfying meat alternative that holds its shape and absorbs flavors exceptionally well.
