Greek Tofu Marinade
Description
Bright, lemony, and packed with garlic and oregano, this Greek tofu marinade turns a plain block of tofu into a juicy Mediterranean protein you can grill, bake, or pan-fry.
Ingredients
- 14 ounces extra-firm tofu, 14 oz / 400 g extra-firm tofu, pressed
- 3 tbsp extra virgin olive oil
- 3 tbsp fresh lemon juice, about 1 large lemon
- 1 tbsp red wine vinegar
- 4 cloves garlic, minced
- 1 tbsp dried oregano, preferably Greek
- 1 tbsp soy sauce or tamari
- 1 tsp Dijon mustard
- 1 tsp fine sea salt
- ½ tsp black pepper
- Optional: 2 tbsp chopped fresh dill or parsley, pinch of red pepper flakes, 1 tsp lemon zest
Instructions
- Press the tofu. Wrap the block in a towel and weigh it down for 15–30 minutes to remove excess water.
- Make the marinade. Whisk together olive oil, lemon juice, red wine vinegar, garlic, oregano, soy sauce, Dijon, salt, and pepper (plus any optional add-ins).
- Marinate. Cut the tofu into cubes or thick slabs, add to the marinade, and turn to coat. Cover and refrigerate at least 30 minutes, ideally 2–4 hours or overnight.
- Cook. Bake at 400°F (200°C) for 25–30 minutes flipping halfway, OR pan-fry 3–4 minutes per side, OR grill on skewers 3–4 minutes per side, OR air-fry at 380°F (190°C) for 15–18 minutes.
- Serve in bowls, pita, salads, or on skewers. Garnish with extra herbs and a squeeze of lemon.
Equipment
- Mixing Bowl
- Whisk
Notes
- For extra-crispy tofu, toss the marinated cubes in 1 tbsp cornstarch before baking or air-frying.
- Reserve a little marinade before adding the tofu if you'd like a fresh drizzle to finish.
- Freezing and thawing the pressed tofu before marinating gives it a spongier, more absorbent texture.
Nutrition
Serving: 1ServingCalories: 162kcalCarbohydrates: 5gProtein: 8gFat: 13gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gSodium: 910mgPotassium: 209mgFiber: 1gSugar: 1gVitamin A: 24IUVitamin C: 5mgCalcium: 60mgIron: 2mg