Tofu & Basa Fish Stew

Main Ingredients

• Basa fish fillets 300g
• Soft tofu (or silken/regular tofu) 300g
• Fresh ginger 4 slices
• Spring onion 1 stalk
• Garlic 2 cloves
• Cooking wine 1 tbsp
• Salt 2g
• White pepper powder 1g
• Egg white ½
• Cornstarch 1 tbsp
• Cooking oil 10ml
• Water or stock 400ml
• Chopped green onion or cilantro to taste
• Goji berries to taste

Steps

1. Thaw fillets in refrigerator, pat completely dry with paper towels (basa holds a lot of water; insufficient drying leads to water release during cooking). Slice diagonally into approximately 0.8-1cm thick pieces. In a bowl, combine with cooking wine, white pepper, egg white, and cornstarch. Gently massage to coat evenly and marinate for 10 minutes. Note: Egg white and cornstarch are essential for silky texture. Cut tofu into 2cm cubes. Bring a small pot of water to a boil, add tofu cubes with a pinch of salt, blanch for 1 minute to remove beany smell and set the shape (prevents breaking), drain.

   

2. Heat oil in a wok or stew pot. Sauté ginger, garlic, and spring onion until fragrant.

   

3. Add 300-400ml of water or stock, bring to a boil. Add blanched tofu cubes and goji berries, simmer over medium heat for 3-4 minutes to infuse flavors.

   

4. Keep the 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 pot or push lightly with the back of a spatula to prevent sticking and breaking. Cook for about 3-4 minutes until all slices turn white and curl – fully cooked (basa cooks quickly; do not overcook).

   

5. Add salt to taste (salt must be added at the very end – adding it too early toughens the fish and causes moisture loss). Gently incorporate, turn off heat, transfer to a bowl, and garnish with chopped green onion or cilantro.

   

TCM Notes

Basa Fish: Contains approximately 15-18g protein, 1.5-3g fat, and about 80-100 kcal per 100g. Rich in unsaturated fatty acids, vitamin B12, and selenium – supporting vision and brain development. The boneless nature makes it a safe choice for young children and those with swallowing difficulties. Purine content: approximately 100-150mg per 100g – moderate purine ingredient. Tofu (Soft/Southern Tofu): Contains approximately 5-6g protein, 116mg calcium (made with gypsum), and 30mg magnesium per 100g. Rich in isoflavones and plant protein, helping regulate estrogen levels and prevent osteoporosis. Synergistic Effect: Animal protein complements plant protein; calcium from tofu and vitamin D from fish work together to enhance calcium absorption. Total approx. 250-300 kcal, 30-35g protein, 10g carbs, 10g fat – a low-calorie, nutrient-dense dish.

Suitable for：Children and teenagers (boneless safety, high-quality protein for growth) Seniors (easy to chew and digest, calcium supplementation) Fitness and weight-loss individuals (low-fat high-protein, strong satiety) Pregnant and nursing women (protein and calcium supplementation; ensure fully cooked) Post-surgery recovery and those with weak constitution needing nutrition

Not suitable for：Gout / Hyperuricemia patients: Basa fish and tofu both contain moderate purine; avoid during acute flare-ups; during remission, consume small amounts (fish ≤100g, tofu ≤50g), and discard the broth Those allergic to fish or soy – avoid completely Those with severe renal insufficiency (protein/potassium restriction) – portion size must be under medical guidance Those with extremely weak digestion (severe ulcers, chronic diarrhea) – tofu is cooling; add generous ginger and white pepper to neutralize