Pan-Fried Tofu Steaks
Pan-Fried Tofu Steaks are a simple yet satisfying dish where firm tofu is sliced into thick 'steaks' and pan-fried until golden and crispy on the outside, often seasoned with soy sauce, garlic, and ginger. This popular home-style dish originates from East Asia, particularly China and Japan, and is a staple in many vegetarian and vegan cuisines.
🍽️ Nutrition at a glance
This dish is a good source of plant-based protein and is relatively low in carbohydrates, with a moderate amount of fat depending on the oil used for frying. A typical serving provides about 150-200 calories, along with key nutrients like iron, calcium, and isoflavones.
Nutrition breakdown
| Calories | 190 kcal |
| Protein | 14 g |
| Carbs | 5 g |
| Fat | 13 g |
| Fiber | 2 g |
| Sugar | 1 g |
| Sodium | 320 mg |
| Calcium | 350 mg |
| Iron | 2.5 mg |
| Magnesium | 60 mg |
| Phosphorus | 180 mg |
| Potassium | 200 mg |
| Manganese | 1.2 mg |
| Selenium | 12 µg |
| Copper | 0.4 mg |
Per 1 serving (200 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it's a prime example of how a simple, affordable ingredient like tofu can be transformed into a hearty, centerpiece dish. Nutritionally, the frying process creates a delightful textural contrast—crispy outside, tender inside—that makes it an appealing protein option even for those who aren't strictly vegetarian.
