Small Saltwater Fish, Tofu and Edamame Soup

Why people make this soup

Whole small saltwater fish — red mullet, threadfin, pomfret, and similar species — are some of the best-value sources of brain-supporting omega-3 fatty acids you can find at a fish market. Nourilo learned from a relative who worked in Japan that local schools would add fish-eye extract oil to children’s lunchboxes, recognising the cognitive benefits of EPA and DHA early on. You don’t need expensive supplements to capture these benefits: a simple broth made from small whole fish releases those naturally occurring fatty acids into the soup water itself. Tofu adds gentle protein and calcium, and edamame — fresh green soybeans — contributes unsaturated fats that support healthy cholesterol and add a natural sweetness that children tend to enjoy. This soup is affordable, quick, and deeply nourishing.

Method

1. Clean and rinse the fish. Heat a little oil in a pan and briefly fry the fish until golden; place the fish in a soup bag (to keep the broth clear and avoid bones in the soup).
2. Bring 1.8–2.1 L of water to a boil in a pot.
3. Add the fish (in its soup bag), tofu chunks, edamame, and ginger.
4. Cook over a high boil for 30–45 minutes until the broth turns a milky white colour.
5. Serve the broth with the tofu and edamame; the fish can be pressed through the bag or eaten separately.

Nourilo’s Tips

Edamame is fresh soybean in the pod — it is at its best and most affordable in season. Its unsaturated fats help reduce cholesterol and improve lipid metabolism, making it an excellent value ingredient to replace expensive meat. This soup is also very beneficial for postnatal recovery and post-surgery recuperation. When buying small fish, look for fresh wild-caught specimens: fish with a hook still in the mouth at the market is a reliable sign it is line-caught and freshly delivered.