Miso Soup with Tofu and Fish Dumplings
(1 vote)
(1 vote)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
176
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 176 cal. | (8 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 4 g | (3 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.4 g | (8 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 22.1 μg | (37 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.8 mg | (65 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 30 μg | (10 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 4.6 μg | (10 %) | ||
| Vitamin B₁₂ | 1.8 μg | (60 %) | ||
| Vitamin C | 11 mg | (12 %) | ||
| Potassium | 549 mg | (14 %) | ||
| Calcium | 155 mg | (16 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 31 μg | (16 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 0.8 g | |||
| Uric acid | 110 mg | |||
| Cholesterol | 77 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 800 milliliters Fish broth (or other clear broth)
- 2 Tbsps white Miso paste
- salt
- freshly ground peppers
- 150 grams Tofu
- 125 grams fish fillets
- 1 tsp lemon juice
- 1 egg white
- 1 dried small red chili pepper
- 2 scallions
Preparation steps
1.
Heat the fish broth in a pot and stir in the miso paste until it is completely dissolved. Season the soup with salt and pepper.
Crush the chile pepper in a mortar and remove the seeds.
2.
Chop the fish fillet finely. Mix the chopped fish with lemon juice, chile pepper and egg white, and season with salt and pepper. Make small dumplings from the fish mixture using a teaspoon.
3.
Boil salted water in a pot and simmer the fish dumplings in it for about 3 minutes. Lift out the dumplings with a slotted spoon.
4.
Cut the tofu into cubes. Rinse, trim and cut the scallions diagonally into thin slices or strips.
5.
Add the tofu into the soup and let simmer for 4-5 minutes.
6.
Serve the soup with tofu and fish dumplings in small bowls. Garnish with scallions.
