Cody Casey
Tofu is a versatile ingredient that can be cooked in a variety of ways, one of which is pan-frying. Pan-fried tofu is a quick and easy way to add a savory crunch to your meal without the need for deep-frying. By pressing the tofu to remove excess moisture and searing it in a hot skillet, you can achieve a golden, crispy texture that pairs well with various dishes such as stir-fries, salads, and bowls. The key to successful pan-fried tofu is patience and allowing the tofu to develop a golden crust before flipping it. Additionally, using a non-stick or cast-iron pan and ensuring the tofu is well-drained are crucial steps in the process.
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What You'll Learn
Pressing tofu to remove moisture
To press tofu and remove moisture, start by draining and removing the block of tofu from its packaging. Use firm or extra-firm tofu, as softer varieties are too delicate and will crumble under pressure. Place the tofu on a cutting board or a sheet pan lined with a densely-welded cooling rack. This setup allows excess liquid to drain and collect without the tofu sitting in it.
Next, fold a clean kitchen towel, paper towels, or a dishcloth to increase absorbency and place it directly on top of the tofu block. You can also use a tea towel or kitchen roll, ensuring there is space between each piece of tofu. Place another sheet pan or a large cutting board on top, creating a stable, flat surface for pressing. Place heavy-weighted objects on top, such as cans of food, a heavy book, or a small exercise dumbbell.
Let the tofu sit for at least 30 minutes, allowing the weight to gradually squeeze out the moisture, which will be absorbed by the towels or cloth. After pressing, the tofu block should be visibly thinner, and you will notice water collected in the sheet pan below. You can now cut the tofu into your desired shape, such as slabs, triangles, cubes, or sticks, and proceed with your recipe.
Alternatively, some people suggest boiling tofu instead of pressing it. Boiling draws moisture from the outer layers of the tofu, making the frying process more effective in achieving a crispy texture. However, pressing tofu is a common practice, especially when a recipe requires the tofu to maintain its shape during cooking.
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Pan type: cast iron or non-stick
When cooking tofu in a pan, it is recommended to use a non-stick or cast-iron skillet or pan. Tofu has a tendency to stick to metal pans, so non-stick and cast-iron cookware are preferable options.
Non-stick pan
If using a non-stick pan, heat it slightly on medium-high heat (about 30 seconds) before adding oil. Add a small amount of oil to the pan, followed by the tofu cubes and a pinch of salt. Turn the stovetop to medium-high heat and cook for 5-6 minutes until lightly browned on the bottom. Remove the tofu from the heat to reduce spitting, then flip the tofu with chopsticks or tongs. Return the tofu to the heat and cook for an additional 5-6 minutes. Remove from the heat and drizzle with sesame oil and soy sauce. Return to low heat and cook for 2 minutes, then flip and cook for another 2 minutes.
Cast-iron pan
Cast iron pans are thicker than non-stick pans, so they require more time to heat up evenly. If using a cast-iron pan, heat it for about 1 minute to 1.5 minutes on medium-high heat before adding oil. Add oil to the heated pan and gently spread it over the entire surface. Set the tofu pieces in the pan, leaving ample room between them. Sprinkle with salt and, optionally, cayenne pepper. Leave the tofu undisturbed for about 6-8 minutes, gently shaking the pan to ensure the tofu doesn't stick. When a golden crust begins to form, turn the tofu and spice the other side. Add more oil if the pan seems too dry. The second side will only take about 4 minutes to cook. When evenly browned, remove the tofu from the pan and place it on paper towels to drain.
Tips for cooking tofu in a pan
- Use extra-firm tofu for the best texture and crispiness.
- Drain and press the tofu to remove as much liquid as possible before cooking.
- Ensure the tofu is at room temperature before cooking to prevent sticking.
- Avoid overcrowding the pan to allow for even cooking.
- For crispy tofu, leave the tofu undisturbed while cooking to allow a golden crust to form.
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Oil type: avocado, olive, or neutral
Avocado oil is a suitable option for cooking tofu in a pan. It is recommended to use a cast-iron pan for this purpose. Start by squeezing the extra-firm tofu to remove moisture, then season the tofu cubes with salt and other seasonings of your choice. Heat avocado oil in the pan over medium heat and add the tofu, sautéing for about 5 minutes or until it turns golden brown on all sides.
Olive oil is another viable option for pan-frying tofu. Heat olive oil in a large non-stick skillet over medium-high heat. Add the tofu in a single layer and let it cook until it turns golden brown on all sides. It is important not to move the tofu cubes for a few minutes after placing them in the pan, allowing a crust to form, which makes flipping easier.
Neutral oils, such as coconut or grape seed oil, can also be used for cooking tofu in a pan. These oils provide a neutral flavour that won't overpower the taste of the tofu. The process is similar to using avocado or olive oil, with the tofu being sautéed in the oil over medium heat until browned on all sides.
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Seasoning: salt, curry powder, or soy sauce
Tofu is a versatile plant-based protein that can be cooked in a pan. It is a great vegetarian and vegan meat substitute in many dishes.
If you want to season your tofu with salt, cut the tofu into cubes and add them to a mixing bowl. Sprinkle a pinch of salt and your desired seasoning, depending on your dish. For instance, if you are adding tofu to a curry, season with curry powder. If you are adding tofu to a BBQ dish, try a BBQ seasoning blend. You can also season tofu with salt and pepper, garlic powder, and onion powder.
If you are adding tofu to a Thai dish, try Thai curry powder. If you want to keep the tofu's flavor neutral, season with salt and skip the extra seasoning.
Next, heat a large oven-safe metal or cast-iron skillet over medium heat. Once hot, add oil and the seasoned tofu. Sauté for about five minutes, shaking or flipping occasionally to cook all sides, until the tofu has a slight crust.
For a soy sauce-based seasoning, try a Korean pan-fried tofu with a seasoning sauce. Combine soy sauce, minced garlic, chopped onion, chopped green onion, sesame oil, and sugar in a bowl. Mix well and set aside. Cut the tofu into eight equal pieces, each about a quarter of an inch thick. Pat each piece dry with a cotton cloth or paper towel. Heat vegetable oil in a skillet over medium-high heat. Add the tofu pieces one by one, ensuring they don't crowd and stick to each other. Turn down the heat to medium and cook for about five minutes, until the bottom turns crunchy and golden brown. Flip the tofu and cook for another five minutes. Transfer the cooked tofu to a serving plate and drizzle the seasoning sauce over each piece.
If you are preparing tofu for an Indian dish, skip the soy sauce. Instead, add a teaspoon of lemon juice, ginger, and garlic paste to the marinade.
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Serving suggestions: stir-fry, salad, or pasta
Tofu is a versatile ingredient that can be cooked in a pan and used in a variety of dishes, including stir-fries, salads, and pasta. Here are some serving suggestions for each:
Stir-fry
Stir-fries are a great way to create a quick, healthy, and tasty dish. For a tofu stir-fry, it is recommended to use extra-firm tofu for that desirable crispy texture on the outside and a 'meaty' texture on the inside. Before cooking, wrap the tofu block in paper towels and press out as much liquid as possible. The less liquid in the tofu, the crispier it will be. Cut the tofu into cubes and season throughout the cooking process with soy sauce. Add vegetables of your choice—the more colorful, the better! Broccoli, peppers, and spinach are all great options. For an extra flavor boost, drizzle sesame oil over the stir-fry before serving.
Salad
Tofu salad is an excellent plant-based option, providing a good source of protein and healthy fats. For a tofu salad, crispy fried tofu is key. To achieve this, ensure the tofu is well-drained before frying. You can add tofu cubes to a variety of fresh, seasonal greens and veggies. Try butter lettuce, cucumber, tomatoes, and radishes for a refreshing crunch. For an extra kick of flavor, top your salad with a lemon tahini sauce.
Pasta
Tofu pasta is a delicious and hearty meal that can be prepared in just 30 minutes. The tofu can be crumbled and seasoned with a mixture of soy sauce, onion powder, smoked paprika, nutritional yeast, and sesame oil. For a simple pasta option, cook your choice of pasta rigatoni, rotini, or fusilli are great options) according to the package instructions. In a separate pan, heat olive oil and add diced onions, cooking until softened. Add your favorite tomato pasta sauce and toss the cooked pasta through, topping with fresh basil and vegan parmesan cheese.
These are just a few suggestions for how to serve tofu cooked in a pan. Tofu is a versatile and nutritious ingredient that can be adapted to suit a variety of dishes and taste preferences.
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Frequently asked questions
First, remove the tofu from its packaging and drain the liquid. Then, wrap the tofu in paper towels or place it in a bowl with a heavy item on top to press out the excess moisture. Next, slice the tofu into your desired shape and season with salt or other seasonings. Finally, heat a non-stick or cast-iron pan on medium heat and add oil. Place the tofu in the pan and let it cook undisturbed for 3-5 minutes or until golden brown.
Extra firm tofu or high-protein super firm tofu is best for pan-frying as it holds its shape and develops a crispy texture when cooked.
Avocado oil, olive oil, or any neutral oil with a high smoking point is recommended for pan-frying tofu.
It typically takes around 3-5 minutes on medium heat to cook tofu in a pan. Each side will take a bit less time as the tofu dries out.
