Mandarin Fish and Tofu Soup with Kombu
Registered Dietitian (UK) and President of Hong Kong Nutrition Association, Mr. Gordon CHEUNG said, "Straw mushrooms and seaweed like kombu give the soup a distinct and refreshing flavour. The natural taste of delicious ingredients such as mandarin fish can reduce the use of salt in the soup. High-iodine kombu and calcium-rich tofu are also important food sources of nutrients."
Ingredients: (To Serve 4)
| Kombu | 10g |
| Mandarin fish | 200g |
| Tofu | 45g |
| Straw mushrooms | 5g |
| Water | 800ml |
| Ginger | 4 slices |
| Tomatoes | 50g |
Seasoning :
| canola oil | 1 teaspoon |
| Salt | 1/2 teaspoon |
Cooking Method:
| 1. | Soak the kombu in hot water for 15 minutes until softened and cut into strips. Set the soaking water aside. |
| 2. | Bone the mandarin fish and cut into slices. |
| 3. | Cut the tofu into dices and tomatoes into slices. |
| 4. | Pour fresh water and the soaking water into a pot. Put in all the ingredients, add the seasonings and boil for 2 minutes. |
Per serving:
| Energy(kcal) | 68 |
| Carbohydrate(g) | 2 |
| Protein(g) | 11 |
| Fat(g) | 2 |
| Sugar(g) | 1 |
| Sodium(mg) | 324 |
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 Canton Room, Gloucester Luk Kwok Hong Kong.
Extract from CookSmart, Issue 27
