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Jalapeño Orange Glazed Tofu with Red Onions and Fennel

Are you looking for a quick high protein meatless meal? Here’s one that fits the bill. It’s easy to make, packs plenty of flavor and low-fat muscle building protein. This grilled jalapeño orange glazed tofu with red onions and fennel is sure to please everybody, including professed tofu haters!

jalapeno orange glazed tofu with red onions and fennel with glass of white wine


Years ago, I tore a recipe for grilled chicken and fennel from Sunset magazine, at the time imagining how delicious the fennel and marmalade sauce would taste with tofu instead of chicken.

It’s pretty safe to say that if a particular sauce goes well with chicken, it will also complement grilled tofu. For example, tandoori, barbecue, mole, and curry–these all are flavorful sauces that wake up tofu, and chicken. You will love the way spicy sweet orange dances with charred red onions, especially on tofu!

ingredients for jalapeno orange glazed tofu with red onions and fennel

When we received three small tender bulbs with their long stalks and bright green feathery fronds in our weekly farm share box, I pulled out the saved grilled chicken and fennel recipe.

jpressed tofu for alapeno orange glazed tofu with red onions and fennel

This is my vegetarian version of that magazine recipe, with tofu in lieu of chicken, and blood orange jalapeño marmalade for the orange glaze. The original recipe just calls for ‘marmalade’, but I think you’ll agree that this sauce is extra tasty with a bit of spicy heat.

If you don’t have jalapeño marmalade, substitute orange marmalade. Mix in minced seeded jalapeño chile, red pepper flakes or a pinch of cayenne pepper,  just enough heat to make it interesting, but not so much that the spice overwhelms the sauce.

Look for the pale green fennel bulb, with leaves that look a lot like dill, in both supermarkets and farmer’s markets.

red onions and fennel for jalapeno orange glazed tofu with red onions and fennel

8 reasons why you want to make this jalapeño orange glazed tofu with red onions and fennel!

  • This dish takes 35 minutes to make, from tying on your apron to sitting down at the table.
  • Robbie says the grilled texture is—well, kind of like chicken. He says make this again soon.
  • Oranges and grilled onions with chile spice is a marriage made in heaven.
  • You don’t have to turn on the oven.
  • One serving (3.5 ounces) of tofu has almost 9 grams of protein.
  • Tofu is loaded with calcium and iron too.
  • OK. I love tofu. Especially when it’s grilled.

Mildly sweet fennel is common in Italian cooking, where it’s roasted and braised, grilled and sautéed. Fennel’s faint anise flavor is delicious in risotto and salads too. You might like this recipe featuring raw and thinly sliced fennel with orange slices in a green salad. Here’s another fennel recipe—an easy salad with basil and mint.

You can order specialty jalapeño jellies direct, from Pepperlane here in Utah.

Make it a fabulous week–get in the kitchen and cook something delicious!

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