Lemon-Soy Baked Tofu Steaks | Cook For Your Life
Lemon-soy baked tofu-cook for your life- anti-cancer recipes

Lemon-Soy Baked Tofu Steaks

4.8
Rated 4.8 out of 5
4.8 out of 5 stars (based on 5 reviews)

Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 8 servings
Carrot Icon for Number of Ingredients Size 9 ingredients

This delicious lemon-soy baked tofu recipe uses a Westernized version of a traditional Japanese teriyaki marinade. For really tasty tofu, the best way is to simply bake the tofu covered in marinade instead of...


Ingredients


  • 2 blocks of firm tofu, sliced into ½-inch thick slices.

Marinade:

  • ⅔ cup soy sauce
  • 2 teaspoon lemon, grated and zested
  • 4 tablespoons lemon juice
  • 2 tablespoons balsamic vinegar
  • 2 teaspoons sugar
  • 4 tablespoons olive oil (See Chef Tips if on a Bland Diet)
  • 2 cloves garlic, crushed and sliced
  • 2 tablespoon chopped fresh herbs,  tarragon, rosemary or thyme (Optional)
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Nutrition Facts

Calories

199 cals

Fat

14 g

Saturated Fat

2 g

Polyunsaturated Fat

5 g

Monounsaturated Fat

7 g

Carbohydrates

7 g

Sugar

2 g

Fiber

2 g

Protein

15 g

Sodium

1186 mg

Directions

  1. Lay the tofu out on a board or tray lined with paper towels or a clean tea towel. Cover with more paper. Lay a wooden cutting board or other weight on top to press out the excess moisture so that the marinade won’t be diluted. (I often use wine or water bottles as weights.)  This will take about 30 minutes. It’s best to do this near the sink. You will be amazed by how much water comes out.
  2. Preheat the oven to 400 degrees.
  3. Put all the ingredients together in a saucepan, except the herbs. Bring to a boil. Take it off the heat immediately and cool. Add the herbs once the marinade is off the heat.
  4. Once the tofu is drained, pat the slices dry. Spoon a little marinade onto a lightly greased baking dish and lay the tofu slices over it, side by side in a single layer. Pour the rest of the marinade over them. Bake uncovered for 25 minutes, turning the slices over about halfway through. The tofu should be brown and almost dry, and any remaining marinade thick and syrupy. Serve immediately!

Chef Tips

If on a low salt diet, use low sodium soy sauce. If on a bland diet, cut the oil down to 1 tablespoon, and just crush the garlic instead of slicing it. For those who are sensitive to garlic, add a pinch of asafetida powder to the marinade instead.

Registered Dietitian Approved

Our recipes, articles, and videos are reviewed by our oncology-trained dietitians to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Research and the American Cancer Society