Baked Tofu with Ginger

Baked Tofu with Ginger

Tofu marinated in a soy-ginger sauce, then baked.

A Japanese recipe.

4 servings
Marinade 20 min
Preparation 10 min

Cooking 15 min

260 calories per serving 


Ingredients

600 g firm regular tofu, cut into 1,5 cm thick slices   3 cups
3 tbsp wheat-free soy sauce   45 mL
1 1/2 tbsp canola oil   23 mL
4 tsp rice vinegar   20 mL
1/2 tbsp sesame seed oil   8 mL
4 green onions/scallions, chopped   60 g
4 tsp Italian parsley, fresh, chopped   7 g
4 tsp gingerroot, grated   18 g
2 tbsp mango chutney [optional]   40 g

Method

  1. Cut the tofu into 1,5 cm thick slices. Arrange the slices in a single layer in a baking dish.
  2. Combine the soy sauce, canola oil, rice vinegar, and sesame oil in a bowl. Chop the scallions and parsley, then add them to the mixture. Grate the ginger and add it to the bowl. Mix well, then pour the marinade over the tofu. Marinate about 20 min.
  3. Preheat the oven to 205°C/400°F.
  4. Bake the tofu in the marinade 12-15 min. If tofu is too dry, add a small amount of water.
  5. Serve with chutney, if desired.

Recommended side dishes

Nutrition Facts Table

Nutrition Facts

per 1 serving (190g)

Amount

% DV*

* DV = Daily Value

Calories

260

Fat

15 g

24 %

Saturated 1.5 g
+ Trans 0.1 g

9 %

Cholesterol

0 mg

Sodium

280 mg

12 %

Carbohydrate

10 g

3 %

Fibre

1 g

3 %

Sugars

5 g

Protein

22 g

Vitamin A

4 %

Vitamin C

8 %

Calcium

20 %

Iron

20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ½ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat
Source of :
Omega-3, Omega-6, Potassium, Vitamin B1, Vitamin B2, Vitamin B6, Vitamin E, Zinc
Good source of :
Calcium, Copper, Folacin, Iron, Phosphorus
Excellent source of :
Magnesium, Manganese, Niacin, Selenium, Vitamin K
Diet-related health claims :
Bone-healthy, Heart-healthy

More info


This recipe is in the following categories: Soy | First courses/Appetizers | Bone-healthy | Halal | Heart-healthy | High Calcium | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Source of Omega-3 | Vegan | Vegetarian | Bake | Japanese

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