EatSmart Recipes Seafood and Assorted Vegetables Hot Pot "3 Less" Dish Feature Cloud ear is rich in dietary fibre, which helps prevent constipation and which improves intestinal health. Although no salt is added to the soup, it contains ingredients like dried tangerine peel, coarse black pepper and Chinese celery, which are naturally strong in flavour. The soup is tasty and healthy as well. Sally POON Hong Kong Nutritional Association, Registered Dietitian (UK) | Seafood and Assorted Vegetables Soup Base Ingredients to serve 6 | | Peanut oil | 1 teaspoon | | Spring onions, cut into sectioned | some | | Mud carp | 600 g | | Water | 3000 ml | | Dried tangerine peel | 1 | | Coarse white pepper | to taste | | Tomatoes, sliced | 2 | | Potato, cut into wedges | 1 | | Fresh shittake mushrooms, stems removed | 75 g | | Oyster mushrooms, stems removed | 75 g | | Enoki mushrooms | 112 g | | Chinese celery, sectioned | 1/2 stalk | | Hotpot Ingredients | | Grass carp, sliced | 150 g | | Whelks, sliced | 225 g | | Scallops, sliced | 8 | | Fresh oysters | 8 | | “Honeycomb” bean curds, chopped | 2 | | Cloud ears | 75 g | | Pumpkins, sliced | 75 g | | Courgettes, sliced | 75 g | | Baby Tietsin cabbages | 150 g | | Chinese lettuces | 150 g | | Chinese white cabbages | 150 g | Cooking Method - Wash all ingredients.
- To make fish broth. Heat oil in a wok. Sauté spring onion until aromatic. Pan-fried fish until aromatic. Add dried tangerine peel and coarse white pepper. Cook over high heat for 45 minutes. Drain.
- Add tomatoes, potatoes, fresh shittake mushrooms, enoki mushrooms and Chinese celeries in fish broth. Bring to the boil.
- Wash all hot pot ingredients. Serve.
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