Baked Tofu Miso

Baked Tofu Miso is a flavorful Japanese dish featuring marinated tofu baked to perfection, delivering a delightful umami taste with every bite. This high-protein meal is not only satisfying but also packed with nutrients, making it a great addition to any table.

Ingredients

• Firm tofu - 300 grams
• Miso paste - 2 tablespoons
• Soy sauce - 1 tablespoon
• Mirin - 1 tablespoon
• Sesame oil - 1 teaspoon
• Garlic - 1 clove, minced
• Ginger - 1 teaspoon, grated
• Green onions - 2, chopped (for garnish)
• Sesame seeds - 1 tablespoon (for garnish)

Steps

1. Preheat the oven to 200°C (400°F).
2. Drain the tofu and press it gently between paper towels to remove excess water, then cut it into 1.5 cm cubes.
3. In a bowl, whisk together the miso paste, soy sauce, mirin, sesame oil, minced garlic, and grated ginger to create the marinade.
4. Add the tofu cubes to the marinade and gently toss to coat them evenly. Let it marinate for at least 15 minutes.
5. Line a baking tray with parchment paper and arrange the marinated tofu cubes in a single layer.
6. Bake in the preheated oven for 20 minutes, flipping the tofu halfway through for even cooking.
7. Once done, remove from the oven and let it cool slightly before serving.
8. Garnish with chopped green onions and sesame seeds before serving.

Nutrition

• Calories: 250
• Protein: 22 g
• Carbs: 14 g
• Fiber: 1 g
• Sugar: 2 g
• Sodium: 700 mg
• Cholesterol: 0 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.2 L

Health Benefits

• High in protein, supporting muscle growth and repair.
• Rich in antioxidants and beneficial compounds from miso and tofu.

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