Soups
Loofah Black Fungus Sea Fish Soup
traditionally used to clear internal heat, nourish blood, and support the spleen — a light everyday family soup
Why people make this soup
Small fresh fish are perfect for slow-simmered soups because they release a rich, savoury stock. Paired with loofah — which activates blood flow and clears the meridians — and black fungus — which nourishes the blood and supports the heart — this becomes a nutritious family soup that anyone can enjoy. It is one of Bro Niu’s reliable everyday soups: simple to prepare, gently nourishing, and suitable for the whole family.
Who it suits / who should be cautious
- Suitable for the whole family; both adults and children can drink this soup
- Particularly helpful for new mothers with insufficient or blocked milk flow
- Also traditionally associated with supporting those with rheumatic joint pain
- Pregnant women can drink this soup; the loofah may have mild circulation-activating effects but is generally considered safe in a cooked soup
Why these ingredients (the food-therapy logic)
- Small sea fish (hai yu): Rich in protein and minerals; fish broth is considered nourishing and easy to digest. Sea fish provide omega-3 fatty acids as well as a host of trace minerals.
- Loofah (si gua): One of the most versatile cooling vegetables in Chinese food therapy; associated with clearing heat and toxins, activating blood flow through the meridians, reducing swelling, and promoting milk flow in nursing mothers.
- Black fungus / wood ear mushroom (hei mu er): A superstar of Chinese dietary health — associated with nourishing the blood, improving circulation, reducing blood stickiness, and supporting heart and skin health; also a good source of iron and vitamin D.
- Ginger (sheng jiang): Warms the stomach and helps neutralise any “fishiness”; an essential companion when cooking fish soups.
Ingredients (4–5 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Small sea fish (or freshwater fish) | 450 g (12 liang) | Cleaned and gutted |
| Loofah (luffa) | 1 whole | Peel and cut into chunks |
| Dried black fungus | 2 pieces | Soak until soft, then slice into strips |
| Ginger slices | 2 pieces | |
| Oil | a small amount | For pan-frying the fish |
| Salt | to taste | |
| Water | 6 bowls (about 1.5 litres) |
Method
- Gut and clean the fish; pat dry.
- Peel the loofah and cut into chunky pieces.
- Soak the dried black fungus in cold water until fully soft (about 20 minutes). Trim off any hard bits and slice into strips.
- Heat a little oil in a heavy pan or wok. Pan-fry the fish until golden on both sides — this removes the raw fish smell and helps the broth turn milky white.
- Transfer the fish to a pot. Add the loofah, black fungus, ginger, and 6 bowls of water.
- Bring to the boil, then reduce to a gentle simmer for 1 hour.
- Season with salt to taste. Serve hot.
Bro Niu’s tips
- Pan-frying the fish before adding water is the key step for a flavourful broth — it seals in the flavour and gives the soup a rich, slightly milky colour.
- This soup is suitable for the whole family and is one of Bro Niu’s reliable everyday soups.
- Loofah has a notable milk-promoting effect; breastfeeding mothers with blocked ducts may find this soup particularly useful.
- If fresh fish is unavailable, lean pork can be substituted, though the flavour and benefits will be somewhat different.
- Those with gout should use fish in moderation; small fish have moderate purine content but are generally better than organ meats or shellfish.
Community questions answered (selected)
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Q (Babi): Can pregnant women drink this soup? And can I use pork instead of fish? Bro Niu: Pregnant women can drink this soup. You can substitute lean pork for the fish. Regarding honey dates: since they are quite high in sugar, it is better to use them sparingly during pregnancy to help manage blood sugar. Figs or luo han guo can be used as alternatives.
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Q (James): I have heard that sand fish (sha meng) has no scales and is not suitable for cancer patients. Is this true? Bro Niu: I am not very familiar with sand fish myself. Generally, fish whose scales have regressed into thick skin may be treated similarly to hairtail fish, which is considered acceptable for most people. To keep things simple, I would suggest choosing a different fish to avoid any doubt — there are plenty of other delicious sea fish to use.
Published May 30, 2012 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
