Shanghai-Inspired Fish Stew

By

Bruce Weinstein and Mark Scarbrough, Cooking Light, JUNE 2010

Nutritional Information
Calories:
121
Fat:
2g (sat 0.5g,mono 0.6g,poly 0.8g)
Protein:
14g
Carbohydrate:
11.1g
Fiber:
0.5g
Cholesterol:
28mg
Iron:
0.8mg
Sodium:
407mg
Calcium:
19mg

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  • 8

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

Step 1

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.

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