Emilie Meyer
Tofu is a versatile ingredient that can be used in a variety of dishes, from stir-fries to sandwiches. Frying tofu in a pan is a popular way to prepare it, resulting in a golden crust and a tender inside. The key to achieving this desirable texture and colour lies in removing excess moisture from the tofu before cooking, which can be done by pressing or squeezing the tofu. The choice of cookware is also important, with non-stick or cast iron pans being the most suitable options. When it comes to seasoning, simple salt and pepper are often used, but other spices and sauces can be added to create different flavours.
| Characteristics | Values |
|---|---|
| Pan type | Non-stick or cast iron |
| Tofu type | Firm, extra firm, or silken tofu |
| Tofu shape | Cubes, rectangles, thin slabs, triangles, or sticks |
| Seasoning | Salt, pepper, garlic, onion powder, paprika, chili powder, curry powder, olive oil, avocado oil, toasted sesame oil, canola oil, coconut oil, etc. |
| Marinade | Soy sauce, smoked shoyu, or cornstarch |
| Cooking technique | Drain tofu, heat pan, add oil, place tofu in pan, sprinkle with salt, cook until golden brown, flip, cook other side |
| Serving suggestions | Salads, stir-fries, curries, rice bowls, pasta, sandwiches, steamed broccoli, peanut sauce, grilled peppers, mushrooms, aioli, ketchup, etc. |
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What You'll Learn
Pressing tofu to remove moisture
To press tofu, start by draining and removing the block of tofu from its packaging. Soft tofu is not well-suited for pressing as it will crumble easily, so opt for firm or extra-firm tofu. You can slice the tofu block cross-wise into several pieces to allow for excess draining liquid to collect in the bottom of the sheet pan during pressing.
Next, fold a clean kitchen linen or several layers of paper towels to absorb moisture and place it on top of the tofu block. Then, place another sheet pan or a large cutting board directly on top, lining up the edges with the bottom sheet pan. Place heavy-weighted objects on the top sheet pan, such as a few 28-ounce cans or a heavy bowl of onions.
Let the tofu sit for at least 30 minutes, or up to an hour for optimal results. The weight will gradually squeeze the moisture out of the tofu, which will be absorbed by the paper towels or kitchen linen. After pressing, the tofu block should be visibly thinner, and you will notice water collected in the sheet pan below. Discard the liquid and proceed to cut the tofu into strips or cubes for your recipe.
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Pan type and heat level
The type of pan and heat level used when preparing tofu are important factors in achieving the desired texture and taste. Here are some key considerations for pan type and heat level when cooking tofu:
Pan Type
It is recommended to use a non-stick or cast iron skillet or pan when cooking tofu. Non-stick pans are ideal as they prevent the tofu from sticking to the surface, making it easier to flip and achieve an even cook. Cast iron pans, on the other hand, provide even heat distribution and can create a nice sear on the tofu. However, they may require more oil to prevent sticking.
Heat Level
When it comes to heat level, it is generally recommended to cook tofu over medium to medium-high heat. For non-stick pans, heat the pan slightly on medium-high heat for about 30 seconds before adding oil. This ensures the pan is hot enough to create a golden crust on the tofu without burning it. For cast iron pans, heat the pan for about 1 minute to 1 and a half minutes on medium-high heat before adding oil.
Adjusting the heat level during cooking is also important to prevent burning and achieve the desired doneness. Depending on the shape and thickness of your tofu, you may need to adjust the heat accordingly. For example, thinner slices of tofu may cook faster and require lower heat to prevent overcooking. It is important to be patient and allow the tofu to cook undisturbed for a few minutes to develop a golden crust.
Additionally, the heat level can affect the moisture content of the tofu. Cooking tofu at higher temperatures can help reduce moisture and create a crispier texture. However, it is important not to overcrowd the pan, as this can cause the tofu to steam instead of sear, resulting in a softer texture.
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Cooking time and technique
The cooking time for tofu varies depending on the method and the desired texture. If you're aiming for crispy tofu, the cooking time ranges from a few minutes to about 20 minutes in total. Here are the detailed instructions:
Firstly, prepare the tofu by draining it and pressing it to remove excess moisture. This step is crucial for achieving a crispy texture. You can wrap the tofu in paper towels or kitchen towels and gently press it with your hands or against a countertop.
Next, slice the tofu into your desired shape, such as cubes, slabs, triangles, or sticks. If you're using firm tofu, cut it into equally sized pieces. For silken tofu, cut it into flat pieces and season with salt to extract more water.
Now, heat your pan. You can use a non-stick pan, a cast iron pan, or a skillet. Heat the pan over medium to medium-high heat for about 30 seconds to 1 minute before adding oil. Use a generous amount of oil, such as olive oil, avocado oil, canola oil, or toasted sesame oil.
Once the oil is hot, gently place the tofu in the pan, leaving space between each piece. The tofu should sizzle when placed in the oil. Sprinkle the tofu with seasonings of your choice, such as salt, pepper, garlic powder, paprika, or cayenne pepper.
Let the tofu cook undisturbed for several minutes. The cooking time varies depending on the desired crispness and the shape of the tofu. For cubes, it can take around 3-5 minutes per side, with each subsequent side taking less time as the tofu dries out. For slabs, it may take about 6-7 minutes for the first side and around 4 minutes for the second side.
Keep an eye on the tofu and gently shake or move it with a spatula to prevent sticking. When the tofu has developed a golden crust or reached your desired colour, flip it and cook the other side. If desired, you can flip it again for extra chewiness.
Once both sides are golden and crispy, remove the tofu from the pan and place it on paper towels to drain any excess oil. Your tofu is now ready to be served or added to your favourite dishes!
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Seasoning and sauces
Tofu is a versatile ingredient that takes on the flavour of the seasonings and sauces you use. It is best to use a firm variety of tofu, such as medium-firm, firm, or extra-firm tofu, as softer tofu is too watery and delicate to be pressed.
To prepare tofu in a pan, it is important to first drain the tofu of excess water. To do this, wrap the tofu in paper towels or kitchen towels and gently press out the liquid. You can also place something heavy, like a cast-iron skillet, on top of the tofu to help with the process.
Once the tofu is drained, it can be cut into cubes or rectangles. The smaller the pieces, the more surface area there will be for seasoning.
Now, let's get into the different seasonings and sauces you can use:
- Soy Sauce: This is a popular choice for marinating tofu. You can mix soy sauce with sesame oil, rice vinegar, maple syrup, wasabi oil, ginger, and brown sugar. If you want to reduce your soy intake, you can use tamari or coconut aminos instead.
- BBQ Sauce: Marinating tofu in BBQ sauce gives it a vegetarian barbecue chicken flavour. Brushing the tofu with BBQ sauce while it cooks will add even more flavour.
- Taco Seasoning: A blend of garlic powder, onion powder, paprika, chilli powder, cumin, and cayenne pepper. Adding cornstarch to the blend will make the tofu crispier.
- Teriyaki Sauce: This sauce includes soy sauce, garlic, ginger, mirin (Japanese rice wine), and brown sugar or maple syrup. You can make your own teriyaki sauce by mixing molasses, coconut aminos, spice, cornstarch, and water.
- Seafood Seasoning: For a crab cake flavour, use a blend of celery seed, paprika, mustard powder, salt, and black pepper. Adding lime juice to the marinade will enhance the seafood flavour.
- Curry Powder: If you're adding tofu to a curry dish, simply season it with curry powder. You can also add other spices like turmeric and nutritional yeast.
- Salt and Pepper: A simple yet flavourful option. You can also add other spices like garlic and onion powder.
- Steak or Chicken Seasoning: Using pre-made steak or chicken seasoning can make tofu taste similar to grilled meat.
When cooking the tofu in a pan, heat some oil over medium heat and gently place the tofu in the pan, leaving space between each piece. Do not move the tofu for several minutes, as this will allow a golden crust to form. Once browned, you can flip the tofu and season the other side.
Feel free to experiment with different seasonings and sauces to find your favourite combinations!
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Serving suggestions
Tofu is a versatile ingredient that can be used in a variety of dishes. Here are some serving suggestions for pan-fried tofu:
Salads
Add a crunchy element to your salad by tossing in some crispy tofu cubes. This works especially well with apple and onion dressing, as well as with watermelon on the side.
Stir-fries
Throw in some pan-fried tofu to your stir-fry for a delicious, crunchy texture.
Sushi bowls
Tofu cubes are a great addition to a sushi bowl, especially when paired with spicy mayo.
Sandwiches
Try pan-fried tofu in a sandwich with grilled peppers, mushrooms, and aioli.
Curries
Add some extra protein to your curry by including pan-fried tofu. Before adding to a curry, you can season the tofu with curry powder.
Indian dishes
Tofu makes a great vegan substitute for paneer in Indian dishes like palak paneer or vegetable biryani. Marinade the tofu in lemon juice, ginger, garlic paste, and spices such as turmeric, red chilli powder, and garam masala.
Sides
Pan-fried tofu can be served as a side dish, or with steamed jasmine rice for a quick and easy meal.
Sauces
While tofu can be seasoned well, it also benefits from being served with a hearty sauce. Try an almond butter tofu glaze, a stir-fry glaze, or a green curry sauce.
Toppings
Garnish your tofu with chives, scallions, or green onions. You can also sprinkle on some sesame seeds.
Condiments
Douse your tofu in smoky condiments like smoked soy sauce. Alternatively, try a drizzle of sesame oil with some soy sauce.
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