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Heat half the oil in a non-stick frying pan over a medium heat. Add the tofu and fry for 5 mins, turning regularly, until golden brown on all sides. Remove to a plate with a slotted spoon and set aside.
Heat the remaining oil in the pan over a high heat. Fry the onion, pepper and garlic for 5-6 mins, or until the veg begins to soften. Add the pineapple, ketchup, vinegar, soy sauce and 50ml water, and simmer for 1 min, or until slightly reduced. Stir the tofu back into the pan.
Cook the basmati rice following pack instructions. Serve the tofu in bowls with the rice and a sprinkling of sesame seeds.