Pan-Seared Tofu with Miso-Sesame Glaze

By AislePrompt Editorial · Published 2026-05-19 · Updated 2026-05-19

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

A savory pan-seared tofu dish glazed with a rich miso and toasted sesame sauce, perfect for a satisfying vegetarian meal. This Japanese-inspired vegetarian recipe, ready in about 37 minutes, pairs extra-firm tofu, white miso paste, soy sauce for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 180 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 25 min Cook: 12 min Serves 4 Japanese cuisine 180 cal/serving

Build a week of meals around this recipe → Shop this recipe on Instacart → Shop equipment ↓

Ingredients

14 oz block extra-firm tofu
3 tbsp white miso paste
2 tbsp soy sauce
1 tbsp mirin
1 tbsp sesame oil
1 tbsp toasted sesame seeds
2 tbsp vegetable oil
2 stalks, thinly sliced green onions

The pan we’d use for this → Best Nonstick Cookware for 2026: Top 5 Skillet Picks + Buying Guide

Affiliate disclosure: AislePrompt may earn a commission on qualifying purchases made through Amazon links, at no additional cost to you. See our policy →

Equipment for this recipe

Tools this recipe's steps call for, with a link to each on Amazon.

More Cookware & pots → Shop all kitchen tools →

Instructions

Step 1: Press the 14 oz block of extra-firm tofu between paper towels and a heavy pan for 20 minutes to remove excess moisture, then cut into eight 1/2-inch thick slices.
Step 2: In a small bowl, whisk together 3 tbsp white miso paste, 2 tbsp soy sauce, 1 tbsp mirin, and 1 tbsp sesame oil until smooth to create the glaze.
Step 3: Heat 2 tbsp vegetable oil in a non-stick skillet over medium-high heat. Add the tofu slices and cook for 4 minutes on each side until golden brown and edges are slightly crispy.
Step 4: Reduce heat to medium-low, pour the miso glaze over the tofu, and cook for an additional 2 minutes, spooning the sauce over the tofu so it thickens and coats each slice.
Step 5: Remove the tofu from heat, sprinkle with 1 tbsp toasted sesame seeds and 2 thinly sliced green onion stalks for garnish before serving.