Recipes
East Asian Fish Soup
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This East Asian fish soup is a nourishing, protein packed meal designed to support balanced eating without sacrificing flavour. Made with low sodium broth and natural ingredients like ginger, garlic, and lemongrass, it satisfies taste while keeping sodium levels in check. Lean white fish, tofu, and edamame provide high quality protein, making this soup both filling and energizing. Combined with a colourful mix of nutrient dense vegetables, this light yet filing dish is a great option for anyone looking to enjoy a delicious, healthy meal.
PREP:15mins | COOK: 25mins | SERVES: 4
Ingredients:
- 4 cups (960 ml) low sodium vegetable broth
- 1–2 cups (240-480ml) water
- 1–2 tsp fresh ginger, sliced
- 2 cloves garlic, smashed
- 1 stalk lemongrass
- 1 small onion, sliced
- 8–12 oz (226 – 340g) white fish (cod, halibut, tilapia, or haddock)
- 1/2 block firm tofu, cubed
- 2 cups (240 - 480g) bok choy, chopped
- 1 cup (240g) oyster mushrooms
- 1 cup (240g) carrots, sliced
- 1 cup (240g) edamame
- 1–2 tsp low sodium soy sauce
- Lime juice to taste
- Handful of fresh cilantro, Thai basil, scallions
- Optional side: Cooked brown rice
Instructions:
- Build the aromatic broth: In a pot, combine broth, water, ginger, garlic, lemongrass, and onion. Simmer 10–15 minutes to infuse flavor.
- Add vegetables: bok choy, mushrooms, carrots, and edamame. Simmer until just tender, about 5 minutes.
- Cook the proteins: Gently add the fish and tofu into the pot. Simmer 5–7 minutes until the fish flakes easily.
- Optional egg white swirl: Slowly drizzle in the whisked egg white while stirring to create silky strands.
- Add low sodium soy sauce and a squeeze of lime. Taste and adjust with more lime or herbs instead of salt.
- Finish & serve: Remove lemongrass. Ladle into bowls and top with cilantro, Thai basil, and scallions. Serve with cooked brown rice.
