Recipes
South East Asian Fish Soup
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This South East Asian fish soup is a nourishing, protein‑packed meal designed to support balanced eating without sacrificing flavour. Traditional soups tend to be high in sodium and low in protein. This dish is made with low‑sodium broth and natural ingredients like ginger, garlic, and lemongrass, so it satisfies taste while keeping sodium levels in check. The lean white fish, tofu, and edamame also provide high‑quality protein, making the soup both filling and energizing. This recipe is a great option for anyone looking to enjoy a savoury twist on a typical soup.
PREP: 15mins | COOK: 25mins | SERVES: 4
Ingredients:
- 4 cups (960 ml) low sodium vegetable broth
- 1 cup (240 ml) water
- 1 tbsp fresh ginger, sliced
- 2 cloves garlic, smashed
- 1 stalk lemongrass
- 1 small onion, sliced
- 16 oz (450g) white fish (cod, halibut, tilapia, or haddock) cut into chunks
- 1/2 block (200g) firm tofu, cubed
- 2 cups (170 g) bok choy, chopped
- 1 cup (75 g) oyster mushrooms
- 1 cup (130g) carrots, sliced
- 1 cup (155g) edamame
- 2 tsp (10 ml) low sodium soy sauce
- Lime juice to taste
- Handful of fresh cilantro, Thai basil, scallions
- Optional: 1 egg, whisked
- Optional side: Cooked brown rice
Instructions:
- Build the broth: In a pot, combine broth, water, ginger, garlic, lemongrass, and onion. Simmer for 10–15 minutes to infuse flavour.
- Add the vegetables: Stir in the bok choy, mushrooms, carrots, and edamame. Simmer for about 5 minutes or until vegetables are just tender.
- Cook the proteins: Gently add the fish and tofu into the pot. Simmer for 5–7 minutes, until the fish flakes easily.
- (Optional) Create an egg swirl: Slowly drizzle in the whisked egg while stirring to create silky strands.
- Season the broth: Add low sodium soy sauce and a squeeze of lime. Taste and adjust with more lime or herbs instead of salt.
- Finish and serve: Remove the lemongrass. Pour into bowls and top with cilantro, Thai basil, and scallions. Serve with cooked brown rice.
