2 Tasty Tofu Marinades
Author: Oksana Aron, MD Source: Weight Loss NYC Apr 20, 2026You don't have to be a vegan or vegetarian to love this dish.
~ Oksana Aron, M.D.
Satisfying Soy Protein
Tofu is a versatile vegetarian option for those seeking to supplement dietary protein without saturated fats. This baked recipe includes two different marinade types so try each as you wish. You can choose any tofu: firm, extra firm, fresh or frozen/thawed. Preparation time is about 30 minutes plus 30 minutes marination, plus 30 minutes baking time
2 Tasty Tofu Marinades
This low fat, vegetarian dish yields about 2-3 cups.
Choose which marinade you wish to make and follow the cooking directions for the dish.
Ingredients
- 16 ounces block firm, extra firm, tofu, fresh or frozen/thawed
Asian Marinade
- 2 Tbsp reduced sodium soy sauce
- 2 Tbsp rice vinegar (or balsamic or cider)
- 1 Tbsp honey or brown sugar
- 1 Tbsp vegetable or sesame oil
Lime Marinade
- 1/3 cup Reduced sodium soy sauce
- 1/3 cup lime juice
- 1 Tbsp vegetable or sesame oil
Steps
- Prep
- Press water out of the tofu (see below)
- Cut tofu into desired shape: Triangles, cubes, slices or sticks.
- Mix marinade of your choice into a bowl, and add the tofu shapes.
- Marinate tofu for at least 30 minutes.
- Prepare a baking sheet with foil for baking.
- Cook
- Preheat oven to 350 degrees F.
- Drain the marinated tofu and place onto the baking sheet.
- Bake until tofu is firm and lightly browned, about 30 minutes.
- Turn pieces once during baking.
- Enjoy!
Nutrition facts: 100 calories per 3 oz, 6 g fat (0 saturated/trans)
How to Press Tofu
Pressing tofu removes excess water to make it more firm and helps marinades to absorb more easily. Soft or silken tofu is too fragile to press well, use those for creamy dishes like smoothies and dips. Frozen tofu will have an open texture with larger, visible holes.
To press fresh medium to super-firm tofu, apply gentle, steady pressure.
- Place tofu between layers of folded paper towels or clean dish towels on a plate.
- Cover with another flat plate to help distribute the weight.
- Add enough weight to press out liquid without collapsing the tofu. A large can of food would work.
- Let the tofu sit for 30 minutes or longer. Replace towels if needed.
- Cut the tofu into desired pieces and use or freeze. Refrigerate any leftovers within 2 hours.
More Recipes
For more recipes, visit Dr Oksana Aron's weight loss website and weight loss motivation blog.
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Labels: fat free, food, healthy foods, recipe