Pan Fried Sesame Garlic Tofu

Crispy on the outside, soft on the inside, this Pan Fried Sesame Garlic Tofu is a simple dish that’s packed with flavour and nutrition. The combination of garlic, sesame, and a light savoury glaze makes it delicious without relying on heavy frying or rich sauces. It’s quick to prepare, making it perfect for busy weekdays or a healthy meal prep option. Pair it with steamed rice, quinoa, or stir-fried vegetables for a balanced and satisfying meal. Whether you’re vegetarian or simply looking to include more plant-based meals, this recipe is a great addition to your menu.

Why is it healthy?

• Tofu is rich in plant-based protein, which supports muscle maintenance and keeps you feeling full. It is also a good source of calcium and iron, which are important for bone health and oxygen transport.

• Contains healthy unsaturated fats from sesame seeds that support heart health.

• Garlic provides natural compounds with antioxidant and anti-inflammatory properties.

• Pan-frying with a small amount of oil makes it lighter than deep-fried alternatives.

• It can be paired with vegetables and whole grains to create a balanced, nutrient-dense meal.

Who is it for?

Pan Fried Sesame Garlic Tofu is a great option for vegetarians, vegans (when made with vegan-friendly ingredients), and anyone looking to include more plant-based protein in their diet. It’s suitable for people aiming to manage their weight, support muscle health, or enjoy a balanced, nutrient-rich meal. This dish is also ideal for busy individuals who want a quick, wholesome recipe that’s both filling and flavourful.

The picture shown is only indicative of how the recipe would turn out after cooking as it is subjective to the individual style of cooking & hand.

⌛ Preparation Time: 20-25 minutes

🍽️ Serves: 1

🥗 Ingredients

• Tofu (cubed)- 125g

• Garlic (chopped)- 2 to 4 cloves

• Spring onion (chopped)- 1/4 cup

• Chilli sauce- 1 teaspoon

• Soy sauce- 1/2 teaspoon

• Oil- 1 teaspoon

• Lemon juice- 1/2 teaspoon (optional)

• Rice vinegar- 1/2 teaspoon

• Honey- 1/2 teaspoon

• Sesame seeds- 1 teaspoon

• Salt- as per taste

• Pepper- as per taste

✋ Method

1. First, heat oil in a pan and add tofu pieces and fry until they turn golden brown. Once done take it out and keep it aside.

2. To the same pan, add chopped garlic, spring onion and saute it well.

3. Next, add chilli sauce, soy sauce and give it a good toss. To this, add honey, rice vinegar and lemon juice (optional) and stir well. Season the sauce with salt and pepper.

4. Lastly, add tofu pieces and mix well to coat all sides of the cubes. Sprinkle some sesame seeds and toss well for a few minutes and then remove it onto a plate.

5. Pan fried sesame garlic tofu is ready. Serve hot and enjoy! :)