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    Miso Marinated Baked Tofu

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    If you love tofu and are looking for a new, flavorful way to prepare it, this miso marinated tofu is a great choice for you. The tofu really soaks up the flavors in the marinade and bakes to perfection. 

    miso marinated tofu

    Ingredients for Miso Marinated Tofu

    Before making this recipe, make sure you have all the ingredients you need. Swaps and alternative ingredients are listed next to each individual ingredient.

    • Extra firm tofu: Make sure to get the firmest version of tofu you can find. This will lead to a better texture.
    • Miso paste: You can find this at most grocery stores in the refrigerated section. If you are unable to find it, try your local asian supermarket.
    • Soy sauce: I use low sodium soy sauce, but the regular kind will work just fine.
    • Mirin: If you don’t have mirin, replace it with rice vinegar and double the amount of honey you use to replace the sweetness of the mirin.
    • Honey: You can also use maple syrup, brown sugar or regular cane sugar.
    • Chili sauce: If you don’t have any, you can omit or use sriracha. 
    • Ginger: Fresh works great, but frozen will also work (just defrost beforehand). 
    • Garlic: Fresh or jarred is fine.
    • Black pepper: I recommend using freshly ground black pepper for the best results.

    How to make Miso Marinated Tofu

    Firstly, press the tofu. Follow the instructions here if you are unsure how to do this. 

    In a swallow bowl or dish, combine the miso paste, soy sauce, mirin, honey, chili sauce, ginger, garlic and black pepper. Whisk until well combined. Slice the tofu into your desired shape. Add to the bowl and coat with the marinade. Move to the refrigerator and marinate for at least 30 minutes, ideally an hour.

    Preheat the oven to 350 degrees Fahrenheit. Once the tofu is marinated, transfer to a parchment paper lined baking sheet. Evenly distribute tofu on the baking sheet and bake for about 30 minutes. Remove from the oven and serve with rice or noodles. 

    miso marinated tofu

    What does miso taste like?

    Miso has a nutty, umami, almost fishy flavor. The paste is made by cooking and fermenting soybeans, so it is high in probiotics (though these good bacteria do die when cooked). Miso is not to be mistaken with natto, which is another fermented soybean product. 

    Is miso healthy for you?

    Yes! Miso is very good for you and has a variety of health benefits. One tablespoon of miso contains about two grams of protein and one gram of fiber. It also contains some vitamin K, copper, manganese and zinc. 

    Miso is unique because it contains probiotics (due to the fermentation process). Probiotic foods can help improve digestive health and immune response along with reducing risk of heart disease and certain cancers. 

    Unfortunately, the probiotics in miso are killed when you heat the miso over a certain temperature, so this particular dish won’t have those health benefits. That being said, you will still get the benefits of the vitamins and minerals as well as the great flavor. 

    Should I press the tofu before or after marinating?

    You should press the tofu before marinating it. If you press the tofu afterwards, you will likely press most of the marinate out of the tofu, which is undesirable. When you press the tofu beforehand, it will absorb the marinate better and have a better texture. 

    miso marinated tofu

    Should I cut my tofu before marinating?

    Yes. Cutting the tofu beforehand will ensure there is more of a surface area for the marinade to be absorbed. If you don’t cut the tofu beforehand, the marinade won’t be able to reach into the center of the tofu. 

    How long should I marinate my tofu?

    You will want to make sure your tofu is marinating for at least 30 minutes. But this is just the minimum! Ideally, you will want your tofu to be marinating for 4 hours up to overnight. The longer the tofu marinates, the more the sauce will be able to seep into the tofu. 

    Similar Recipes

    If you made this recipe, let me know how you liked it by rating and commenting down below. It really helps to support my blog. Also be sure to share on TikTokInstagramPinterest and YouTube. Thanks!

    miso marinated tofu

    Miso Marinated Baked Tofu

    This tofu is full of flavor and pairs great with rice or noodles.
    Prep Time 15 minutes
    Cook Time 30 minutes
    Total Time 45 minutes
    Course Main Course
    Servings 3 servings

    Ingredients
      

    • 1 block extra firm tofu
    • 2 tbsp miso paste
    • 2 tbsp soy sauce low sodium
    • 1 tbsp mirin
    • 1 tsp honey
    • 1 tsp chili sauce
    • 2 tsp crushed ginger
    • 2 tsp minced garlic
    • black pepper to taste

    Instructions
     

    • Firstly, press the tofu.
    • In a swallow bowl or dish, combine the miso paste, soy sauce, mirin, honey, chili sauce, ginger, garlic and black pepper. Whisk until well combined.
    • Slice the tofu into your desired shape. Add to the bowl and coat with the marinade. Move to the refrigerator and marinate for at least 30 minutes, ideally an hour.
    • Preheat the oven to 350 degrees Fahrenheit. Once the tofu is marinated, transfer to a parchment paper lined baking sheet. Evenly distribute tofu on the baking sheet and bake for about 30 minutes, flipping halfway.
    • Remove from the oven and serve with rice or noodles.

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    ABOUT ME

    tia glover rd

    My name is Tia and I am a registered dietitian and content creator.

    My goal is to help young people learn how to eat a nutritious, balanced diet without restriction or giving up cultural foods. 💛

    Hapa/Japanese American 🇺🇸🇯🇵

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