Shanghai-Inspired Fish Stew

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.

Yield: 8 servings
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 121
  • Fat: 2g
  • Saturated fat: 0.5g
  • Monounsaturated fat: 0.6g
  • Polyunsaturated fat: 0.8g
  • Protein: 14g
  • Carbohydrate: 11.1g
  • Fiber: 0.5g
  • Cholesterol: 28mg
  • Iron: 0.8mg
  • Sodium: 407mg
  • Calcium: 19mg


  • 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. 1. Prepare noodles according to package directions. Drain and rinse with cold water. Drain. Snip noodles several times with kitchen shears.
  2. 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.
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