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

Ingredients

  • 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

Preparation

  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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