Fish and Tofu Stew

Fish and Tofu Stew is a comforting and nutritious Chinese seafood dish that combines tender fish fillets with silky tofu in a flavorful broth. This healthy stew is enriched with vegetables and aromatic seasonings, making it a perfect choice for a light yet satisfying meal.

Ingredients

• White fish fillets (e.g., cod or haddock) - 200 grams
• Firm tofu - 150 grams
• Vegetable broth - 500 ml
• Ginger - 1 tablespoon, minced
• Garlic - 1 clove, minced
• Spring onions - 2, chopped
• Carrot - 1 medium, sliced
• Mushrooms (e.g., shiitake) - 100 grams, sliced
• Soy sauce - 2 tablespoons
• Sesame oil - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Coriander leaves - for garnish

Steps

1. Heat sesame oil in a large pot over medium heat. Add minced ginger and garlic, sautéing until fragrant (about 1 minute).
2. Add the sliced carrot and mushrooms to the pot, cooking for 3-4 minutes until slightly softened.
3. Pour in the vegetable broth and bring to a boil. Reduce heat to a simmer and add soy sauce, salt, and black pepper.
4. Cut the fish fillets into bite-sized pieces and add them to the stew. Simmer for 5-7 minutes until the fish is cooked through.
5. While the fish is cooking, cut the firm tofu into cubes. Gently add the tofu to the pot and simmer for an additional 3-5 minutes.
6. Stir in the chopped spring onions just before serving. Garnish with fresh coriander leaves and serve hot.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 15 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 800 mg
• Cholesterol: 60 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.5 L

Health Benefits

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

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