Stews
Tomato Stew with Basa (Swai) Fish Fillets
This dish perfectly combines high-quality boneless fish fillets with lycopene-rich tomatoes in a tangy and appetizing stew. Basa fillets are exceptionally tender, stay moist during cooking, and contain no intramuscular bones – making them perfectly safe for children and the elderly. The tomatoes break down into a rich, tangy, bright-red broth that infuses the silky fish slices. Light, low-fat, and packed with premium protein, this dish works equally well as a homestyle side with rice or as a clean-eating fitness meal.
Main Ingredients
- Basa (or swai) fish fillets 300g
- ripe red tomatoes 400g
- Tomato paste (no sugar) 30g
- ginger 3 slices
- garlic 2 cloves
- spring onion 1 stalk
- cooking wine 1 tbsp
- egg white ½
- cornstarch 1 tbsp
- salt 2g
- white sugar 3g
- white pepper powder 1g
- cooking oil 10ml
- water 150ml
- chopped green onion or cilantro a little
Steps
Thaw fillets in refrigerator, pat completely dry with paper towels. Slice diagonally against the grain into approximately 0.8cm thick pieces. Place in a bowl with cooking wine, white pepper, egg white, and cornstarch. Gently massage to coat evenly and marinate for 10 minutes. Score a cross on tomato tops, blanch in boiling water for 20 seconds, peel, and dice finely. Slice ginger, garlic, and spring onion.
Heat oil in a pan/wok. Sauté ginger, garlic, and spring onion until fragrant. Add diced tomatoes, stir-fry over medium heat for 2-3 minutes while pressing down with a spatula until tomatoes completely break down and release red oil. Add tomato paste and cook for another minute to deepen color.
Pour in 150ml water. Bring to a boil, reduce to medium-low, and simmer for 3 minutes to fully extract tomato flavor. Optionally, strain out tomato skins/pulp for a smoother broth.
Keep broth at a gentle simmer. Gently lay fish slices into the broth one by one (do not dump all at once). After adding, gently shake the pan or push lightly with the back of a spatula to prevent sticking. Cook for 2-3 minutes until all slices turn white and curl – fully cooked (avoid over-stirring to prevent breakage).
Add salt and sugar (crucial for balancing acidity). Gently incorporate. Turn off heat, transfer to a serving bowl, garnish with chopped green onion or cilantro.
TCM Notes
Basa (Swai) Fillets: Provide approximately 15-18g protein per 100g, only 1.5-3g fat, and about 80-100 kcal. Rich in unsaturated fatty acids (including DHA/EPA), vitamin B12, and selenium – supporting vision, brain development, and antioxidant defense. The boneless nature makes it a safe choice for young children and those with swallowing difficulties. Tomatoes: Contain approximately 15-18 kcal per 100g, rich in lycopene (a potent antioxidant whose absorption multiplies when cooked), vitamin C (~14mg/100g), and potassium (~200mg/100g). Help eliminate free radicals, protect cardiovascular health, and enhance iron absorption. Synergistic Effect: Tomato acids promote digestion of fish proteins; vitamin E in fish oil works synergistically with lycopene. Total approx. 280-320 kcal, 30-35g protein, 18g carbs, 10g fat (predominantly unsaturated).
Suitable for：Children and teenagers (boneless safety, nutrient-dense for growth) Seniors (easy to chew and digest, high-quality protein source) Fitness and weight-loss individuals (low-fat high-protein, strong satiety) Those at risk of cardiovascular diseases (lycopene + unsaturated fats dual protection) People with poor appetite or diminished taste (tangy flavor stimulates appetite)
Not suitable for：Those allergic to seafood/fish – avoid completely (note: basa is a freshwater fish but still classified under fish allergens) Acute gout / hyperuricemia patients – fish contains moderate purine levels (75-150mg/100g); avoid during flare-ups; during remission, consume small amounts and discard the broth Those with gastric hyperacidity (severe GERD or ulcers) – tomato acidity may irritate gastric lining; reduce tomato quantity or lengthen simmering time to lower acidity Patients on anticoagulants (e.g., warfarin) – if using marine sole (high Omega-3), monitor coagulation parameters; consult physician
