Pan Fried Tofu With Caramelised Sauce Recipe

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Pan Fried Tofu With Caramelised Sauce
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  1. Drain the Tofu and either put in a colander and weight down with a plate and tins or wrap in kitchen towel and place a plate over the top. The idea is to remove as much liquid as possible. Do this for 30 minutes.
  2. Add all the marinade ingredients together and allow to stand for 15 minutes.
  3. Slice the garlic as thinly as possible and fry in the vegetable oil turning frequently to make sure it does not burn. Do not throw the oil away.
  4. Unwrap the tofu and slice horizontally into 4 large slabs, then each slab into 4 giving a total of 16 squares.
  5. Place in a large shallow dish and pour over the marinade, leave to soak for fifteen minutes.
  6. Drain the tofu and place on kitchen towel, reheat the oil and add one piece of butter. When sizzling add the tofu cooking in one layer wherever possible (I use two pans).
  7. Cover and cook until the edges are brown and firm (about 5 - 8 mins each side).
  8. Pour in the marinade cook for 2 minutes or until the spring onions are tender.
  9. Serve four pieces of tofu per person garnishing with a piece of butter and the thickened sauce.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 152.59 Kcal (639 kJ)
Calories from fat 95.62 Kcal
% Daily Value*
Total Fat 10.62g 16%
Cholesterol 26.88mg 9%
Sodium 1015.31mg 42%
Potassium 113.23mg 2%
Total Carbs 4.91g 2%
Sugars 0.71g 3%
Dietary Fiber 0.81g 3%
Protein 2.89g 6%
Vitamin C 3.9mg 7%
Vitamin A 0.1mg 4%
Iron 0.6mg 3%
Calcium 25.9mg 3%
Amount Per 100 g
Calories 188.82 Kcal (791 kJ)
Calories from fat 118.32 Kcal
% Daily Value*
Total Fat 13.15g 16%
Cholesterol 33.25mg 9%
Sodium 1256.34mg 42%
Potassium 140.11mg 2%
Total Carbs 6.07g 2%
Sugars 0.87g 3%
Dietary Fiber 1g 3%
Protein 3.58g 6%
Vitamin C 4.8mg 7%
Vitamin A 0.2mg 4%
Iron 0.8mg 3%
Calcium 32mg 3%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 3.8
  • 3

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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