If you’re on the lookout for a dish that’s hearty, flavorful, and packed with Mediterranean flair, this Mediterranean Tofu Bake with Nori Seaweed is the perfect addition to your plant-based recipe collection.
This dish combines the richness of Mediterranean flavors with the umami taste of nori seaweed, creating a dish that is both nourishing and delicious.
It’s inspired by how my mom would cook fish, but it’s not really meant to be like fish. It’s just a tasty way to enjoy tofu and it’s perfect for anyone seeking a flavorful, easy-to-make meal that can be enjoyed as a main course or as part of a larger spread.
The tofu soaks up the deeply savory marinade, the roasted tomatoes burst with sweetness, and the capers and olives add a salty tang that balances the dish perfectly.
Whether you’re a long-time tofu enthusiast or just dipping your toes into plant-based eating, this recipe is simple to prepare yet so tasty!
What Ingredients You’ll Need + Substitutions (Full quantities below)
- Firm Tofu: The base of this recipe, firm tofu absorbs the marinade beautifully. You can use extra firm tofu too or also start with frozen and defrosted tofu that will absorb the flavours even more
- Nori Seaweed: Adds a subtle ocean-like umami.
- Soy Sauce: Brings a salty and savory depth. Tamari or coconut aminos work as gluten-free alternatives.
- Olive Oil: Essential for the marinade and baking process. Any other oil without a strong taste (such as coconut) can be used instead.
- Vinegar: Balances the marinade with acidity. White wine vinegar, apple cider vinegar, or rice vinegar are all good substitutes.
- Miso Paste: Provides a fermented umami punch. Use chickpea miso for a soy-free option.
- Paprika and Dried Parsley: For seasoning. Smoked paprika can be used for a smokier flavor, and other dried herbs like oregano or thyme can replace parsley.
- Cherry Tomatoes: Sweet and juicy, they’re perfect for roasting.
- Capers: Their tangy, salty flavor is integral
- Olives in Oil: Adds richness and brininess. Use your favorite variety, such as taggiasche, Kalamata or green olives.
- Garlic: Essential for aromatic depth. Substitute with garlic powder if fresh isn’t available.
Mediterranean Tofu Bake With Nori Seaweed Instructions Step by Step
Here the recipe is divided into steps with pictures to show you what is should look like if you find it helpful to see the ingredients and steps. The full recipe is at the bottom of the page.
Make the Marinade: In a tupperware, mix ground nori, water, soy sauce, olive oil, vinegar, miso, paprika, and dried parsley until combined.
Marinate the Tofu: Cut the tofu into cubes. Place the tofu in the tupperware with the marinade, close it and shake it to ensure that all pieces are well coated. Let it marinate for at least 30 minutes (the more the better), flipping the tofu halfway through.
Prepare the Bake: Preheat your oven to 180°C (350°F).
In a bowl, add your marinated tofu without the liquid, add cherry tomatoes, capers, olives, chopped galric and a couple tablespoons of the marinade. Mix to combine.
Take 3 pieces baking papers (enough to hold the tofu and wrap it), arrange the tofu mixture in each one then fold the baking paper over the ingredients to create a sealed parcel. This helps retain moisture and intensify flavors during baking.
Bake The Tofu: Place the dish in the preheated oven and bake for 25 minutes. Then open the parcels and bake for another 5-8 minutes so the tofu gets a nice char.
Storage Instructions
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave for best results.
- Meal Prep: This recipe is excellent for meal prep. Prepare the tofu and marinade ahead of time, and assemble and bake when ready to eat!
Variations
- Add Vegetables: Include zucchini, bell peppers, or eggplant for added variety and nutrition.
- Spicy Kick: Add red pepper flakes or a drizzle of chili oil to the marinade for a hint of heat.
- Lemony Finish: Add fresh lemon juice or zest before serving to brighten the flavors.
Why You’ll Love This Recipe
- Bursting with Umami: The nori marinade elevates the tofu with an irresistible depth of flavor.
- Simple to Make: Minimal prep and straightforward steps make this dish accessible to all skill levels.
- Nutrient-Rich: Packed with plant-based protein, healthy fats, and fiber.
- Versatile: Works as a main or side dish and pairs with a variety of accompaniments.
- Perfect for Meal Prep: Keeps well in the fridge, making it ideal for busy weeks.
- Customizable: Easily adaptable to suit your taste preferences and ingredient availability.
DID YOU MAKE THIS RECIPE?
Please let me know how it turned out! Leave a comment below, give it a rating or share your recreation on Instagram and tag me at @recipesandplaces or use the hashtag #recipesandplaces
I love to see recreations and share them!
Mediterranean Tofu Bake With Nori Seaweed
Ingredients
- 280 g firm tofu approximately 2 medium blocks of tofu
Tofu Marinade
- 1 tbsp nori ground
- 2 tbsp water
- 2 tbsp soy sauce
- 2 tsp olive oil
- 1 tbsp vinegar
- 1 tsp miso
- 1 tsp paprika
- 1 tsp dried parsley or other dry herb
Baking
- Marinated tofu
- 160 g cherry tomatoes
- 40 g capers
- 60 g olives in oil
- 2 garlic cloves
- 2 tbsp marinade
Instructions
- Make the Marinade: In a tupperware, mix 1 tbsp ground nori, 2 tbsp water, 2 tbsp soy sauce, 1 tsp olive oil, 1 tbsp vinegar, 1 tsp miso, 1 tsp paprika, and 1 tsp dried parsley until combined.
- Marinate the Tofu: Cut the tofu into cubes. Place the tofu in the tupperware with the marinade, close it and shake it to ensure that all pieces are well coated. Let it marinate for at least 30 minutes (the more the better), flipping the tofu halfway through.
- Prepare the Bake: Preheat your oven to 180°C (350°F).
- In a bowl, add your marinated tofu without the liquid, add 160g cherry tomatoes (about 1 cup), 40g capers (3-4 tbsp), 60g olives (4 tbsp), 2 chopped garlic cloves and a couple tablespoons of the marinade. Mix to combine.
- Take 3 pieces baking papers (enough to hold the tofu and wrap it), arrange the tofu mixture in each one then fold the baking paper over the ingredients to create a sealed parcel. This helps retain moisture and intensify flavors during baking.
- Bake The Tofu: Place the dish in the preheated oven and bake for 25 minutes. Then open the parcels and bake for another 5-8 minutes so the tofu gets a nice char.
