Yudofu with Fish

Yudofu with Fish is a comforting Japanese dish featuring silky tofu simmered in a savory dashi broth, topped with tender fish fillets. This high-protein meal is both nutritious and easy to prepare, offering a perfect balance of flavors and textures.

Ingredients

• Silken tofu - 400 grams
• White fish fillets (such as cod or haddock) - 200 grams
• Dashi stock - 500 ml
• Soy sauce - 2 tablespoons
• Mirin - 1 tablespoon
• Green onions - 2 stalks, chopped
• Grated ginger - 1 teaspoon
• Sesame seeds - 1 tablespoon
• Shredded nori (seaweed) - for garnish

Steps

1. Prepare the dashi stock by heating 500 ml of water and adding dashi powder, stirring until dissolved.
2. Cut the silken tofu into cubes and gently lower them into the dashi stock; simmer for about 10 minutes on low heat.
3. In a separate pan, lightly season the fish fillets with a pinch of salt and cook in a little oil over medium heat for about 3-4 minutes on each side or until cooked through.
4. Add soy sauce, mirin, and grated ginger to the dashi stock with the tofu, allowing it to simmer for an additional 5 minutes.
5. To serve, place the tofu and broth in bowls, top with the cooked fish, and garnish with chopped green onions, sesame seeds, and shredded nori.

Nutrition

• Calories: 350
• Protein: 35 g
• Carbs: 10 g
• Fiber: 2 g
• Sugar: 1 g
• Sodium: 800 mg
• Cholesterol: 60 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 10 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle repair and growth.
• Rich in omega-3 fatty acids from fish, promoting heart health.

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