Lemon Miso Tofu

Introducing my Lemon Miso Tofu recipe—a nutritious dish that combines the tangy freshness of lemon with the savoury depth of miso. This dish is perfect for anyone looking for a healthy, yet delicious meal that can be enjoyed year-round.

Tofu is an excellent source of plant-based protein, making it a fantastic choice for vegetarians, vegans, and anyone looking to eat less meat. According to my nutrition app, tofu provides 15 grams of protein per 100-gram serving. Besides being rich in protein, tofu also provides essential amino acids, iron, calcium, and a variety of nutrients.

In this recipe, firm tofu cubes are marinated in a blend of miso paste, Dijon mustard, lemon juice, lemon zest, and maple syrup for two hours. This allows the tofu to absorb all the wonderful flavors. After marinating, the tofu is pan-fried until golden and crispy, then sprinkled with pre-roasted sesame seeds for an extra crunch. The dish is easy to make, filling yet light, and pairs perfectly with rice or noodles.

LEMON MISO TOFU

Serves 2

INGREDIENTS

1 block ( 200-230 gr) firm tofu
1 tablespoon (tbsp) brown miso paste
¹/₂ teaspoon (tsp) Dijon mustard
¹/₂ a big lemon: 1 tbsp squeezed lemon juice + finely grated lemon zest, to taste
1 tbsp maple syrup
1 tsp oil of choice (e.g. olive, sesame, sunflower) + extra for frying
2 tbsp water
Ground pepper (no need to add salt with miso)
1 tsp cornstarch or arrowroot powder
Sesame seeds, pre-roasted (optional)

Optional add-ins: ¹/₄ to ¹/₂ tsp onion powder and/or garlic powder and/or dry herbs (e.g. oregano).

PROCEDURE

1. In a small bowl prepare the marinade. Hand mix with fork or whisk until blended: the miso paste, Dijon mustard, lemon juice, lemon zest, maple syrup, oil, water and pepper. Then add the cornstarch or arrowroot and mix again until dissolved. Can add extra spices or herbs, if using.

2. Rinse the tofu block under tap water and press it wrapped in paper towel to eliminate excess moisture (manually or with a tofu press). Pat dry and slice into cubes.

3. Transfer tofu cubes into a shallow dish and pour the marinade over them. Gently toss a few times to evenly coat the cubes. Cover and allow to marinate in refridgerator for 2 hours or longer, tossing halfway.

4. When ready to fry the tofu cubes on stove top, toss them a few more times in the marinade. On medium-high, heat up a pan with 2 tablespoons of oil.

5. When the pan and oil are heated through, reduce heat to medium and transfer the cubes into pan, leaving behind the leftover marinate (will use the marinade later).

6. Fry the cubes for about 8-10 minutes or until golden brown on the outside, by turning and rolling them regularly in the hot pan. Near the end of frying, sprinkle some sesame seeds on the cubes and toss again in hot pan.

7. Heat up leftover marinade in microwave and set this on the side in a small serving bowl or pot. Serve tofu in deep bowls on cooked rice or noodles and/or vegetables. Drizzle the heated marinade on serving.