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Easy Fish Tofu Soup
This fish tofu soup recipe with bean sprouts and chilies is the perfect winter meal. It's super fast and healthy. Fish tofu soup is a great way to get more fish in your diet.
Prep Time
20 mins
Cook Time
20 mins
Total Time
35 mins
Servings: 4 servings
Calories: 234 kcal
Course:
Main Course
Cuisine:
Chinese
Ingredients
For the fish & marinade:
- 8 oz. tilapia or catfish fillet (225g, sliced thinly on the diagonal)
- ½ teaspoon cornstarch
- 1 teaspoon light soy sauce
- 1 teaspoon Shaoxing wine
- ¼ teaspoon sesame oil
- ¼ teaspoon salt
- 1/8 teaspoon white pepper
For the soup:
- 2 tablespoons oil
- 1-2 thinly sliced ginger
- 6 fresh shiitake mushrooms (sliced; reconstituted dried shiitakes are also fine)
- 6 dried red chilies (optional, but they certainly add some nice heat)
- 1 cup soybean sprouts (mung bean sprouts will also work)
- 4 cups chicken stock (950 ml)
- 1 1/2 cups water (355 ml)
- 1 cup Napa cabbage (cut into 1-inch pieces)
- ½ pound firm tofu (225g, sliced into 1/2-inch thick slices)
- ½ teaspoon sesame oil
- salt (to taste)
- chopped scallion
- chopped cilantro
Instructions
- Start by marinating the fish. Mix the fish and marinade ingredients together in a bowl and set aside while you prep the other ingredients (about 15-20 minutes). You should have all the ingredients ready to go before you turn on the stove!
- When you’re ready to cook, heat 2 tablespoons oil in a large wok over medium heat. Add the ginger and mushrooms, and sauté for 2 minutes until fragrant and slightly browned. Stir in the dried chilies, if using, and cook for another 30 seconds. Add the bean sprouts and stir for another minute.
- Add the chicken stock, water, napa cabbage, sliced tofu, and sesame oil. Bring to a boil and add salt to taste.
- Once boiling, lay each piece of fish on the surface of the soup (do this one by one. You don’t want the fish to stick together in one clump). The heat should still be medium high to high. Carefully move the fish around the soup so each piece gets submerged in the hot liquid. Bring the soup to boil, and it’s done. Serve with scallion and cilantro on top.
- The key is to marinate the fish first so not bland. As you can see, this soup is super easy and fast. It’s special enough for the weekend and fast enough for a weekday as well. Enjoy!
Cup of Yum
Nutrition Information
Calories
234kcal
(12%)
Carbohydrates
9g
(3%)
Protein
23g
(46%)
Fat
13g
(20%)
Saturated Fat
2g
(10%)
Cholesterol
28mg
(9%)
Sodium
634mg
(26%)
Potassium
536mg
(15%)
Fiber
2g
(8%)
Sugar
3g
(6%)
Vitamin A
315IU
(6%)
Vitamin C
9.3mg
(10%)
Calcium
107mg
(11%)
Iron
1.9mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 234
% Daily Value*
| Calories | 234kcal | 12% |
| Carbohydrates | 9g | 3% |
| Protein | 23g | 46% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 28mg | 9% |
| Sodium | 634mg | 26% |
| Potassium | 536mg | 11% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 315IU | 6% |
| Vitamin C | 9.3mg | 10% |
| Calcium | 107mg | 11% |
| Iron | 1.9mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.