Low Sodium Fish Tofu

Delightfully light yet satisfying, this Low Sodium Fish Tofu recipe is a flavorful fusion of tender bites of white fish, golden pan-fried tofu, and a fragrant broth infused with ginger, garlic, and low-sodium soy sauce. Perfect for those looking to enjoy a healthy, heart-friendly dish without sacrificing taste, this recipe highlights the umami richness of simple, wholesome ingredients. With its quick prep time and minimal sodium content, it’s an excellent choice for busy weeknights or anyone following a low-sodium diet. Serve this comforting dish over steamed rice for a cozy, well-balanced meal that’s both nourishing and delicious. Keywords: low sodium fish tofu, healthy fish recipe, low salt tofu dish, quick weeknight dinner, heart-friendly recipe.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

Drain the tofu and pat dry with paper towels. Cut it into 1-inch cubes and set aside.

Step 2

Slice the fish fillet into bite-sized pieces and sprinkle with a pinch of white pepper.

Step 3

Peel and thinly slice the ginger, mince the garlic, and chop the green onions, separating the white and green parts.

Step 4

In a small bowl, mix the cornstarch and water to create a slurry, which will be used for thickening later.

Step 5

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.

Step 6

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.

Step 7

Add the white parts of the green onions and cook for another minute.

Step 8

Pour in the low-sodium broth and bring to a simmer. Stir in the low-sodium soy sauce and sesame oil.

Step 9

Add the fish pieces to the broth and cook gently for about 3-4 minutes, or until they are just cooked through.

Step 10

Return the tofu to the pan and stir to combine. Simmer for another 2 minutes to allow the flavors to meld.

Step 11

Stir the cornstarch slurry again and gradually add it to the pan, stirring constantly until the sauce thickens slightly.

Step 12

Garnish with the green parts of the green onions and serve hot over steamed rice or with a side of your choice.

Nutrition Facts

Serving size	(1365.3g)

Amount per serving	% Daily Value*
Calories	1098.8

Total Fat 64.7g	0%
Saturated Fat 9.3g	0%
Polyunsaturated Fat 22.6g
Cholesterol 180mg	0%
Sodium 1057.9mg	0%
Total Carbohydrate 27.6g	0%
Dietary Fiber 6.5g	0%
Total Sugars 5.9g
Protein 113.0g	0%

Vitamin D 600IU	0%
Calcium 740.5mg	0%
Iron 8.4mg	0%
Potassium 1829.6mg	0%

*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.

Source of Calories

Fat: 50.9%

Protein: 39.5%

Carbs: 9.6%