Braised Fish with Tofu

Braised Fish with Tofu is a delightful and healthy Chinese seafood dish that combines tender fish fillets with soft tofu in a savory sauce, creating a harmonious blend of flavors and textures. This dish is light yet satisfying, perfect for a nutritious meal.

Ingredients

• White fish fillets (e.g., cod or tilapia) - 250 grams
• Firm tofu - 200 grams, cut into cubes
• Garlic - 3 cloves, minced
• Ginger - 1 tablespoon, minced
• Soy sauce - 3 tablespoons
• Oyster sauce - 1 tablespoon
• Chicken or vegetable broth - 200 ml
• Spring onions - 2, chopped
• Sesame oil - 1 teaspoon
• Cornstarch - 1 tablespoon (for thickening)
• Water - 50 ml
• Vegetable oil - 1 tablespoon
• Salt - to taste
• Black pepper - to taste

Steps

1. Heat the vegetable oil in a pan over medium heat. Add the minced garlic and ginger, and sauté until fragrant, about 1 minute.
2. Add the white fish fillets to the pan, season with salt and pepper, and sear for 2-3 minutes on each side until lightly browned. Remove the fish and set aside.
3. In the same pan, add the tofu cubes and gently stir-fry for 2 minutes until slightly golden. Remove and set aside with the fish.
4. Pour the chicken or vegetable broth into the pan, and add the soy sauce and oyster sauce. Bring to a simmer.
5. In a small bowl, mix the cornstarch with 50 ml of water until smooth, then add this mixture to the simmering broth to thicken it slightly.
6. Return the fish and tofu to the pan, cover, and let it braise for 10 minutes on low heat, allowing the flavors to meld.
7. Garnish with chopped spring onions and drizzle with sesame oil before serving.

Nutrition

• Calories: 320
• Protein: 35 g
• Carbs: 12 g
• Fiber: 1 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 60 mg
• Total Fat: 14 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.25 L

Health Benefits

• Rich in omega-3 fatty acids from fish, which support heart health.
• High in protein and low in carbohydrates, making it suitable for weight management.

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