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. Bro Niu 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.

Who it suits / who should be cautious

• Excellent for children who need nutritional support for growth and cognitive development
• Also suitable for postnatal recovery and post-surgery recovery
• Use wild-caught or certified sustainable fish where possible; farm-raised fish may contain growth hormones
• The whole fish, including the eyes, can be eaten for maximum nutritional benefit

Why these ingredients (the food-therapy logic)

• Small saltwater fish: Rich in EPA and DHA (omega-3 fatty acids), which are associated with brain development, memory support, and prevention of cognitive decline; wild-caught fish are preferred as they avoid the hormone residue concerns of farmed varieties
• Tofu (dou fu): Plant-based protein and calcium; easy to digest; neutral in flavour so it suits all ages
• Edamame / fresh green soybeans (mao dou): The unsaturated fatty acids in edamame help support healthy cholesterol levels and lipid metabolism; also adds natural sweetness and a pleasant texture; excellent seasonal value
• Fresh ginger (sheng jiang): Neutralises any fishy taste and gently warms the stomach

Ingredients (3–4 bowls)

Ingredient	Amount	Notes
Small saltwater fish	300 g	Cleaned; pan-fry briefly in oil; place in a soup bag
Firm tofu	1 block	Cut into chunks
Fresh edamame	75 g (2 liang)	Rinse
Fresh ginger	3 slices
Water	6–7 bowls (~1.5 L)

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 6–7 bowls 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.

Bro Niu’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.

Community questions answered (selected)

• Q (Ceci): My son is almost 1 year old. What soups can I make for him? And which types of fish are best for young children? Bro Niu: Good nutrition with varied fresh vegetables, legumes, and egg yolk is key. For fish, small saltwater species such as red mullet, horsehead fish, threadfin, or pomfret are all suitable. Farmed fish raised with growth hormones should be limited for young children — choose organic farmed fish if possible.

• Q (Mrs Chan): My son (just over 3 years old) had stitches near his eye after an accident. Can you suggest a soup for him? Bro Niu: Astragalus root (bei qi, 3 qian) speeds up wound healing. Cook a soup with astragalus, goji berries (2 qian), and red dates (4 pieces) in lean pork broth. Three doses in a row. It has no bitter taste, so children usually accept it.

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Published December 10, 2019 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.