Braised Fish And Tofu Recipe

Recipe By Slurrp

A delicately flavoured preparation of fish fillet and tofu simmered in stock.This authentic Chinese dish is hugely popular and tofu is a great source of protein. Even without meat, tofu acts as a flavor sponge, soaking up the tasty flavors that surround it for a balanced and delicious meal. Preparation is relatively easy and quick, which is usually done in 30 minutes! 

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Braised Fish And Tofu
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Ingredients for Braised Fish And Tofu Recipe

  • 300 gram White fish fillet
  • 300 gram Tofu
  • 2 No.s Spring onions
  • 3 No.s Garlic Cloves
  • 1 piece Ginger
  • 1/2 teaspoon Red peppercorns
  • 500 milliliter Fish or chicken stock
  • 2 No.s Egg white
  • As required Salt

Directions: Braised Fish And Tofu Recipe

step 1

  • STEP 1.1 break 2 eggs and separate egg whites into a bowl.

step 2

  • STEP 2.2 dip 300 gm white fish fillet cut into 1 inch chunks into the egg white and fry it evenly for 2 minutes and remove from the oil.

step 3

  • STEP 3.3 in the same pan add ½ tsp red peppercorns, 1 finely chopped spring onions, 1 ½ finely chopped cloves of garlic, ½ cm finely chopped ginger and stir for 1 minute.

step 4

  • STEP 4.4 add the fish and continue to fry for a few seconds.

step 5

  • STEP 5.5 add 500 ml fish or chicken stock and bring to a boil.

step 6

  • STEP 6.6 then add 300 gm tofu, cut into ½ cm slices, 1 finely chopped spring onions, 1 ½ finely chopped cloves of garlic, ½ cm finely chopped ginger and salt to taste

step 7

  • STEP 7.7 cover the wok, turn the what to low and simmer for 10 minutes.

step 8

  • STEP 8.8 turn off the heat and transfer to a serving dish.
Nutrition
value
1250
calories per serving
82 g Fat110 g Protein24 g Carbs12 g FiberOther

Current Totals

  • Fat
    82g
  • Protein
    110g
  • Carbs
    24g
  • Fiber
    12g

MacroNutrients

  • Carbs
    24g
  • Protein
    110g
  • Fiber
    12g

Fats

  • Fat
    82g

Vitamins & Minerals

  • Calcium
    414mg
  • Iron
    13mg
  • Vitamin A
    186mcg
  • Vitamin B1
    < 1mg
  • Vitamin B2
    < 1mg
  • Vitamin B3
    30mg
  • Vitamin B6
    2mg
  • Vitamin B9
    287mcg
  • Vitamin B12
    0mcg
  • Vitamin C
    56mg
  • Vitamin E
    7mg
  • Copper
    2mcg
  • Magnesium
    219mg
  • Manganese
    6mg
  • Phosphorus
    1235mg
  • Selenium
    136mcg
  • Zinc
    10mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
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Recipe By Slurrp