Main dish

High-Protein Tofu Steak Plate

Name: High-Protein Tofu Steak Plate
Prep time: 12 min
Cook time: 10 min
Total time: 22 min
Yield: 1 servings
Cuisine: Taiwanese home cooking
Ingredients: Firm tofu 1pack; Broccoli 100g

Pressed firm tofu pan-seared like a steak—high protein, moderate fat, filling for vegetarians too.

Total 22 min Skillet Easy 1 servings

Skillet High-protein mealsLighter meals

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Press out water for a meaty bite; glaze after both sides are golden.

Steps

How to make it

Prep 12 min · Cook 10 min

Cut firm tofu into thick slabs; weight 15 minutes to drain; pat dry.
Heat oil; sear each side 3 minutes until golden.
Mix soy sauce and mirin; pour in and reduce to a light glaze.
Blanch broccoli as a side.
Plate tofu; sprinkle sesame; drizzle remaining sauce.

Tips & storage

Make it easier

Air fryer 190°C, 10 minutes, for a lower-oil version.

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

FAQ

Can I add eggs?

Keep tofu as the star; a fried egg on the side adds protein.

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