Shanghai-Inspired Fish Stew

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Shanghai-Inspired Fish StewRecipe
Photo: Randy Mayor; Styling: Mindi Shapiro
Traditionally, this comfort-food stew is made with flash-fried and then long-simmered fish heads. Tilapia fillets make an excellent, quick-cooking substitute.
8 servings


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3 ounces uncooked bean threads (cellophane noodles)
2 cups boiling water
1 ounce dried wood ear mushrooms
4 cups fat-free, less-sodium chicken broth
2 tablespoons julienne-cut peeled fresh ginger
1 tablespoon rice vinegar
1 tablespoon less-sodium soy sauce
1 tablespoon Chinese black vinegar or Worcestershire sauce
1/2 teaspoon ground white pepper
1/2 teaspoon dark sesame oil
1/4 teaspoon salt
1 pound tilapia fillets, cut into bite-sized pieces
8 ounces silken firm tofu, drained and cubed
1/4 cup thinly sliced green onions


1. Prepare noodles according to package directions. Drain and rinse with cold water. Drain. Snip noodles several times with kitchen shears.

2. Combine 2 cups boiling water and mushrooms in a medium bowl; let stand 20 minutes. Drain mushrooms in a sieve over a bowl; discard mushrooms. Combine mushroom soaking liquid, broth, and next 7 ingredients (through salt) in a Dutch oven. Bring to a boil. Cover, reduce heat, and simmer 20 minutes. Add tilapia; cover and simmer 10 minutes. Stir in noodles and tofu; simmer, uncovered, 5 minutes. Ladle 1 cup soup into each of 8 bowls; sprinkle each serving with 1 1/2 teaspoons green onions.

Created date

May 2010

Nutritional Information

Calories 121
Fat 2 g
Satfat 0.5 g
Monofat 0.6 g
Polyfat 0.8 g
Protein 14 g
Carbohydrate 11.1 g
Fiber 0.5 g
Cholesterol 28 mg
Iron 0.8 mg
Sodium 407 mg
Calcium 19 mg