Jangsaeng Jjigae

Jangsaeng Jjigae is a vibrant and flavorful Korean seafood stew that combines fresh fish and vegetables in a savory broth, making it both comforting and nourishing. This kosher version respects traditional flavors while ensuring all ingredients meet dietary guidelines.

Ingredients

• Water - 500 ml
• Dried kelp (dashima) - 10 g
• Soy sauce (kosher) - 2 tablespoons
• Gochugaru (Korean red pepper flakes) - 1 teaspoon
• Garlic, minced - 2 cloves
• Fresh ginger, minced - 1 teaspoon
• Firm tofu, cubed - 150 g
• Mushrooms (shiitake or enoki), sliced - 100 g
• Green onions, chopped - 2 stalks
• Carrot, julienned - 50 g
• Zucchini, sliced - 50 g
• White fish fillets (e.g., cod or halibut) - 200 g
• Shrimp, peeled and deveined - 100 g
• Sesame oil - 1 tablespoon
• Black pepper - to taste
• Salt - to taste

Steps

1. In a pot, combine 500 ml of water and the dried kelp. Bring to a simmer over medium heat and let it steep for about 10 minutes to create a flavorful broth.
2. Remove the kelp and add the soy sauce, gochugaru, minced garlic, and ginger to the broth. Stir well to combine.
3. Add the cubed tofu, sliced mushrooms, chopped green onions, julienned carrot, and sliced zucchini to the pot. Allow the mixture to simmer for about 5 minutes.
4. Add the white fish fillets and shrimp to the pot. Cook for an additional 5-7 minutes, or until the seafood is cooked through and opaque.
5. Drizzle sesame oil over the stew, taste, and adjust seasoning with salt and black pepper as needed.
6. Serve hot in bowls, garnished with additional green onions if desired.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 20 g
• Fiber: 3 g
• Sugar: 3 g
• Sodium: 900 mg
• Cholesterol: 150 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

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

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