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4.67 from 3 votes

Protein-Packed Japanese Tofu Steak

This protein-packed Japanese Tofu Steak is healthy, and quick! It's the perfect dish for when you don't have much time but don't want to resort to take-out!
Prep Time10 mins
Cook Time10 mins
Total Time20 mins
Course: Main Dish, Side Dish
Cuisine: Japanese
Servings: 2
Calories: 118kcal
Author: Shihoko | Chopstick Chronicles


  • 150 g firm tofu
  • Handful of bok choy or any of your favourite veggies
  • 1 cup cooked brown rice
  • 1 tbsp soy sauce
  • 1 tsp mirin add more mirin, or any other sweetner, if you want a sweeter sauce


  • Wrap the tofu in a paper towel and place it on a plate with another plate on top of the tofu to drain the excess water. Leave for about 10 minutes.
  • In the meantime, wash the bok choy and cook it in boiling water for about 2-3 minutes.
  • Drain the bok choy and serve it on a plate with the brown rice.
  • Heat some oil in a pan on high heat and cook the tofu until browned on both sides.
  • Pour the sauce over the tofu in the pan until the sauce has reduced/evaporated a little.
  • Serve the tofu on top of the rice and bok choy and drizzle the extra sauce on top.


Firm tofu is more suitable than silken tofu for this recipe.


Calories: 118kcal | Carbohydrates: 24g | Protein: 3g | Sodium: 522mg | Potassium: 96mg | Fiber: 1g | Calcium: 10mg | Iron: 0.7mg