Low Sodium Fish Tofu
Delight your taste buds with this Low Sodium Fish Tofu recipe—a perfect blend of delicate white fish, golden pan-fried tofu, and a savory, ginger-infused broth that's light yet satisfying. Designed for those watching their salt intake, this dish uses low-sodium soy sauce and broth to deliver flavor without excess sodium. Quick and easy to prepare, it features simple yet aromatic ingredients like garlic, sesame oil, and green onions, creating a perfectly balanced meal that's both wholesome and comforting. Serve it over steamed rice to soak up the rich, thickened sauce, making this a heartwarming dinner choice for the whole family. Perfect for anyone seeking a healthy fish recipe or low sodium dinner ideas!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 400 grams firm tofu
- 300 grams white fish fillets (such as cod or tilapia)
- 500 milliliters low-sodium chicken or vegetable broth
- 1 inch piece ginger
- 2 garlic cloves
- 3 green onions
- 1 tablespoon light soy sauce (low sodium)
- 1 teaspoon sesame oil
- 1 tablespoon cornstarch
- 2 tablespoons water
- 2 tablespoons vegetable oil
- 0.25 teaspoon white pepper
Instructions
Drain the tofu and pat dry with paper towels. Cut it into 1-inch cubes and set aside.
Slice the fish fillet into bite-sized pieces and sprinkle with a pinch of white pepper.
Peel and thinly slice the ginger, mince the garlic, and chop the green onions, separating the white and green parts.
In a small bowl, mix the cornstarch and water to create a slurry, which will be used for thickening later.
Heat 1 tablespoon of vegetable oil in a large skillet or wok over medium heat. Add the tofu cubes and pan-fry until they are golden brown on all sides, about 5-7 minutes. Remove the tofu from the pan and set aside.
In the same pan, add the remaining 1 tablespoon of vegetable oil. Add the ginger slices and minced garlic, and stir-fry for about 1 minute until fragrant.
Add the white parts of the green onions and cook for another minute.
Pour in the low-sodium broth and bring to a simmer. Stir in the low-sodium soy sauce and sesame oil.
Add the fish pieces to the broth and cook gently for about 3-4 minutes, or until they are just cooked through.
Return the tofu to the pan and stir to combine. Simmer for another 2 minutes to allow the flavors to meld.
Stir the cornstarch slurry again and gradually add it to the pan, stirring constantly until the sauce thickens slightly.
Garnish with the green parts of the green onions and serve hot over steamed rice or with a side of your choice.
Nutrition Facts
Calories |
1099 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 64.7 g | 83% | |
| Saturated Fat | 9.3 g | 46% | |
| Polyunsaturated Fat | 22.6 g | ||
| Cholesterol | 180 mg | 60% | |
| Sodium | 1058 mg | 46% | |
| Total Carbohydrate | 27.6 g | 10% | |
| Dietary Fiber | 6.5 g | 23% | |
| Total Sugars | 5.9 g | ||
| Protein | 113.0 g | 226% | |
| Vitamin D | 15.0 mcg | 75% | |
| Calcium | 740 mg | 57% | |
| Iron | 8.4 mg | 47% | |
| Potassium | 1830 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
