Fish Head Soup with Tofu and Chinese White Cabbage
Registered Dietitian (UK) and President of Hong Kong Nutrition Association, Mr. Gordon CHEUNG said, "Tofu and Chinese white cabbage are calcium-rich foods. An adequate intake of calcium helps strengthen the bones and reduce the risk of osteoporosis at an older age. For the sake of cardiovascular health, you can reduce the saturated fat in the soup by preparing it with the less fatty parts of the fish."
Ingredients : (To Serve 3)
| Fish head | 1 |
| Tofu | 1 piece |
| Chinese white cabbage | 250g |
| Ginger | 3 slices |
| Water | 2L |
Seasoning:
| Salt | 1/4 teaspoon |
| Canola oil | 2 teaspoons |
Cooking Method:
| 1. | Add 1.5 litre of water to a stockpot and bring to the boil over medium heat. |
| 2. | Heat a wok and add canola oil. Stir-fry the ginger slices until aromatic. Put in the fish head and sauté on both sides until half-cooked. |
| 3. | Add 500 millilitres of water to the wok and boil for 3 to 5 minutes until the fish soup becomes milky. |
| 4. | Pour the fish soup into the stockpot and boil for 15 to 20 minutes. Put in the Chinese white cabbage and tofu, boil for 10 more minutes and season with salt. |
Per serving:
| Energy(kcal) | 226 |
| Carbohydrate(g) | 5 |
| Protein(g) | 26 |
| Fat(g) | 13 |
| Sugar(g) | 2 |
| Sodium(mg) | 258 |
The energy and nutrient content above is estimated according to the information compiled from the USDA Nutrient data Laboratory. Values are for reference only.
This recipe is provided by Home Feel.
Extract from CookSmart, Issue 27
