High-Protein Tofu Steak Plate

Steps

How to make it

Prep 12 min · Cook 10 min

1. Cut 1 pack firm tofu into about 1.5 cm thick slabs (3–4 pieces); layer paper towels above and below, place a plate or cutting board on top with weight, and press 15 minutes to drain; change towels and pat surfaces completely dry (the more water removed, the meatier the sear).
2. Mix 1.5 tbsp soy sauce and 1 tbsp mirin in a bowl for teriyaki glaze; set 1 tsp white sesame seeds beside it. Break 100 g broccoli into small florets, rinse, and drain.
3. Add about 400 ml water to a skillet and bring to a boil over high heat; blanch broccoli 2 minutes until bright green and crisp; drain and set aside. Pour out water and wipe pan dry.
4. Heat skillet over medium-high and add 1 tsp olive oil; when hot, lay tofu slabs in a single layer and sear first side about 3 minutes until golden.
5. Flip carefully and sear 3 more minutes until both sides are golden, outside slightly firm, inside still tender (use two spatulas to flip and avoid breaking).
6. Turn heat to low, drizzle teriyaki glaze along pan edge, and swirl pan so slabs absorb sauce evenly; simmer about 1–2 minutes until glaze thickens slightly and tofu looks glossy (flip once if needed to coat both sides).
7. Plate tofu steaks with blanched broccoli on the side, sprinkle 1 tsp white sesame seeds, drizzle remaining pan sauce over tofu, and serve hot.

Tips & storage

Make it easier

• Air fryer 190°C, 10 minutes, for a lower-oil version.
• Rest meat for 2–3 minutes before slicing; when pieces vary in thickness, check the thickest center for doneness.

Refrigerate up to 2 days; re-crisp in a skillet 1 minute.