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Grilled tofu recipe
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5 from 5 votes

Grilled Tofu With Mango Salsa

It's chillin' and grillin' time! Grilled tofu is a fresh summery meal! The citrus marinade combined with the mango salsa makes this grilled tofu recipe the perfect meal for a spring or summer night.
Prep Time15 minutes
Cook Time16 minutes
Total Time31 minutes
Course: Entrees
Cuisine: American
Diet: Diabetic, Gluten Free, Vegan, Vegetarian
Servings: 4 servings
Calories: 100kcal
Author: Kathy Carmichael

Ingredients

  • 14 ounces extra firm or sprouted tofu or choose chickpea tofu for a soy-free option

Citrus Mojo Marinade

  • ½ cup fresh squeezed orange juice
  • ½ cup fresh squeezed lime juice
  • ½ cup fresh squeezed lemon juice
  • 8 cloves garlic minced YES 8; this is not a typo
  • 1 Fresno chili pepper sliced thin or 1 teaspoon red pepper flakes
  • 2 teaspoons cumin

Mango Salsa (Optional)

Instructions

Press/Prepare Tofu

  • First, carefully remove the tofu from the package, discarding the fluid from the package.  
  • Then, place the tofu in the middle of the press and turn both knobs equally for about four turns. Finally, I usually put the tofu press in the sink on a plate to drain.
  • Turn the knobs every two minutes equally until you have the result (the last picture).
  • Most people stop here…NOT YET. Keep turning until the knobs are screwed as far as they can almost touch the other end. Although I have never tried this, I decided this time I would measure the amount of water I got from the bottom of the plate at the end.
  • The amount was ¾ cup of fluid.
  • Now, remove the press from the plate, and I give it another press with a paper towel for excess fluid removal.
  • Next, cut tofu into 4 identical slabs.

Citrus Mojo Marinade

  • Whisk all ingredients together and place in a shallow dish with a sealed cover.
  • Add the pressed tofu squared.
  • Seal the top and shake the marinade to cover all the tofu.
  • Place in a refrigerator overnight if possible (a few hours minimum).
  • I flip the container over whenever I enter the fridge to ensure the tofu absorbs the marinade.

Grilled Tofu

  • Preheat the grill to low
  • Place a grill mat on the grill (you can also use a grill pan, or if you are careful, place the tofu directly on the grill.
  • Cook for about 8 minutes on each side
  • Remove from the grill and place back in the marinade until ready to use.  
  • Then, cut it into strips or cubes.

Baking

  • Follow the same pressing and marinating process. 
  • Then, preheat the oven to 400 degrees.
  • Place cut or uncut tofu on a silicone baking mat  or parchment paper
  • Cook for 15 minutes.
  • Remove from oven and flip tofu over; cook for an additional 15 minutes. 

Air Frying

  • Follow the same pressing and marinating process. 
  • Set the air fryer temperature to 375 degrees.
  • Cook for 10-15 minutes, shaking the basket several times throughout the cooking.

Serving

  • Serve as a steak or cut into strips or cubes.
  • Add mango salsa if desired.

Notes

  • Marinating tofu for 30 minutes or longer (I prefer overnight) helps to absorb more flavor.
  • Preheat the grill before adding the marinated tofu.
  • I prefer using extra-firm or sprouted tofu.
  • If you don't have a tofu press, use paper towels, a heavy pan, or a book.
  • Be patient when pressing the tofu; slow and steady wins the race and keeps the tofu from cracking or breaking while pressing.
  • Add mango salsa, chimichurri sauce, tomatillo salsa, or corn salsa for added flavor.

Nutrition

Calories: 100kcal | Carbohydrates: 13g | Protein: 9g | Fat: 2g | Saturated Fat: 0.3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 67mg | Potassium: 360mg | Fiber: 1g | Sugar: 6g | Vitamin A: 199IU | Vitamin C: 54mg | Calcium: 62mg | Iron: 2mg