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pan fried tofu in skillet
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Easy Pan-Fried Tofu (for Baby, Big Kids, and Parents)

Learn how to make tofu for babies and big kids with this easy pan-fried tofu recipe. It's so easy and yummy that parents enjoy it too!
Course Dinner
Cuisine American
Prep Time 30 minutes
Cook Time 12 minutes
Total Time 42 minutes
Servings 4 -6
Calories 78kcal

Ingredients

  • 12-15 ounces extra-firm tofu block
  • 1 tablespoon olive oil (or coconut or avocado oil)
  • 1/4 teaspoon Italian seasoning, garlic powder, cumin, or a pinch of Chinese 5 Spice (optional)

Instructions

  • Open the tofu and drain off the liquid. Place between two clean folded kitchen towels and put a heavy bowl or plate on top. Let sit for at least 30 minutes and up to 8 hours. This helps remove liquid from the tofu to make it have nice texture when cooked in the pan.
  • Place the tofu on a cutting board. Cut into 1-inch strips by cutting the block into 4 slices. You can cut each slice in half if desired.
  • Place a cast iron or nonstick pan over medium heat. Add the oil and warm for 30 seconds.
  • Place tofu into the pan, spreading out so it has room to cook. Cook for 6-8 minutes or until golden brown. Sprinkle with optional spice, if using. Carefully turn over and cook for an additional 6-8 minutes.
  • Remove from pan and let cool just a little before serving.

Notes

  • Serve cooked tofu with a dip like pizza sauce, marinara sauce, guacamole, or salsa.
  • Add pan-fried tofu to a simmer sauce like Tikka Masala sauce, marinara sauce, or even chicken broth and serve with pasta or a favorite grain.
  • Drain tofu and let sit between two kitchen towels, weighted by a heavy bowl or plate, to remove extra moisture before baking or pan-frying.
  • Add silken tofu to smoothies, baby food purees, or in puree soups.
  • To serve tofu in the baby-led weaning style, offer it in finger-size pieces.
  • To serve tofu as a finger food, cut it into small pieces for baby to pick up.

Nutrition

Calories: 78kcal | Carbohydrates: 2g | Protein: 6g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 54mg | Potassium: 131mg | Fiber: 1g | Sugar: 1g | Calcium: 26mg | Iron: 1mg