Recipes · Chinese · Soups and Broths
Cantonese Seafood Soup
One serving has 299 kcal and 44 g protein, and at least a fifth of a woman's daily need of copper (161%), cobalamin (113%), selenium (102%), phosphorus (72%), vitamin K (45%) and vitamin D (D2 + D3) (41%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (555 g)
- Difficulty: Medium
- Diets: Pescatarian, Gluten-free, Dairy-free, High protein, Low carb
- Contains: celery, egg, fish, sesame, shellfish, soy
Ingredients
- 60 g Shrimp, raw
- 50 g Squid, raw
- 60 g Snapper, raw
- 50 g Tofu, soft (silken)
- 40 g Bok choy, raw
- 5 g Ginger, fresh
- 10 g Scallions, raw
- 250 g Fish stock
- 1 g White pepper
- 1 g Salt
- 3 g Sesame oil
- 5 g Cornstarch
- 20 g Egg whites, raw
Method
- Clean and slice the squid into rings, cut the fish into bite-sized chunks, and peel the shrimp.
- Bring the fish stock to a simmer with the ginger, then add the fish and simmer for 2 minutes.
- Add the shrimp, squid and tofu, and simmer for 2-3 minutes more until the seafood is just cooked through.
- Season with the salt and white pepper, then stir in the cornstarch mixed with a little water to lightly thicken the soup.
- Drizzle in the egg white in a thin stream while stirring gently, so it sets into silky white strands.
- Add the bok choy, simmer for 1 minute until just wilted, drizzle with the sesame oil, scatter with scallion, and serve hot.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 299 kcal | 14% |
| Carbohydrates | 11 g | |
| Water | 485 mL | |
| Fiber | 1.2 g | 4% |
| Protein | 43.9 g | 91% |
| Tryptophan | 0.31 g | |
| Threonine | 1.1 g | |
| Isoleucine | 1.2 g | |
| Leucine | 2 g | |
| Lysine | 2.1 g | |
| Methionine | 0.67 g | |
| Cystine | 0.34 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.88 g | |
| Valine | 1.3 g | |
| Histidine | 0.68 g | |
| Fat | 8.3 g | |
| Monounsaturated | 2.1 g | |
| Polyunsaturated | 3.6 g | |
| Docosahexaenoic Acid (DHA) | 0.6 g | |
| Eicosapentaenoic Acid (EPA) | 0.36 g | |
| Omega-6 | 2.2 g | |
| Saturated | 1.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 235 mg | |
| Calcium | 258 mg | 26% |
| Copper | 1.4 mg | 161% |
| Iron | 2.5 mg | 14% |
| Magnesium | 87.7 mg | 28% |
| Manganese | 0.38 mg | 21% |
| Phosphorus | 504 mg | 72% |
| Potassium | 989 mg | 21% |
| Selenium | 56 µg | 102% |
| Sodium | 1,085 mg | |
| Zinc | 2.5 mg | 31% |
| Thiamin (vitamin B1) | 0.08 mg | 7% |
| Riboflavin (vitamin B2) | 0.43 mg | 39% |
| Niacin (vitamin B3) | 5.3 mg | 38% |
| Pantothenic acid (vitamin B5) | 0.82 mg | 16% |
| Pyridoxine (vitamin B6) | 0.41 mg | 32% |
| Folate (vitamin B9) | 71.8 µg | 18% |
| Cobalamin (vitamin B12) | 2.7 µg | 113% |
| Choline | 113 mg | 27% |
| Vitamin A | 121 µg | 17% |
| Vitamin C | 23.8 mg | 32% |
| Vitamin D (D2 + D3) | 245 IU | 41% |
| Vitamin E | 1.7 mg | 11% |
| Vitamin K | 40.9 µg | 45% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
2 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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