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Tofu Teriyaki

Try this take on a staple Japanese entrée. Swap out chicken with tofu. This would be perfect for a meatless Monday meal.

Why tofu? One of the biggest benefits of eating soy is that it can replace foods that may compromise your health, says Academy of Nutrition and Dietetics Spokesperson Vandana Sheth, RDN, CDE. “If we are talking about soy in its whole form such as edamame, tofu and whole soy milk, then it is healthier than meat in the sense that soy provides an excellent source of protein, fiber, vitamins and minerals — without the cholesterol and saturated fat found in meat.”

Soy is an excellent source of the minerals calcium ( read: strong bones) and iron (read; healthy blood flow.) Soy also contains isoflavones that have antioxidant activity.

Bottom line: Soy can be helpful for heart health and can reduce your risk of breast cancer.

Hint: Mermaids make cooking way more fun!

Crispy Tofu Teriyaki

Course Main Course
Cuisine Japanese
Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings 4


  • 1 Box Extra firm tofu (14 ounce)
  • 1 Corn starch To coat
  • 1 Teriyaki sauce To flavor


  1. Gather your ingredients. 

  2. Press tofu. For instructions, click here. 

  3. Drizzle teriyaki sauce over tofu. Let it marinade for 20 minutes. 

  4. Cut your tofu into cubes and spray or lightly coat with canola oil. Lightly toss with corn starch until it is evenly coated. Do not overcoat or you will end up with clumps of powder. 

  5. Lightly oil your pan and cook your tofu on medium heat. Light oil all sides of the tofu with a spray canola oil. Turn until all sides are cooked. 

  6. Garnish with a drizzle of teriyaki sauce and chopped green onion if desired. 

Recipe Notes

You can try tamari instead of teriyaki sauce for a gluten free version. 

If you prefer to bake your tofu, try baking it for 400 F for 25 minutes or until golden brown. Turn tofu after 10-15 minutes so everything is evenly baked. 

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