Hairy Melon, Tofu & Fresh Fish Soup

Why people make this soup

Sometimes the best food therapy is the simplest. When fresh small sea fish is first pan-fried until golden before being simmered, it releases collagen and fat that turn the broth a beautiful milky white — rich, fragrant, and deeply satisfying. The combination of fresh fish for protein and calcium, tofu for plant-based calcium and protein, and hairy melon for its gentle, spleen-supporting sweetness makes this a remarkably nutritious soup with minimal preparation. It is one of Nourilo’s top recommendations for anyone recovering from an operation, preparing for or recovering from childbirth, or simply wanting a wholesome family meal.

Method

1. Clean and gut the fish. Pat dry.
2. Heat a little oil in a wok or pan over medium-high heat. Pan-fry the fish pieces until lightly golden on both sides. (This step is key to a milky white, rich broth.)
3. Peel the hairy melon, remove seeds, and cut into thick chunks.
4. Rinse the tofu and cut into chunks.
5. Bring 1.8 L of water to a boil in a pot.
6. Add the pan-fried fish, hairy melon, tofu, and ginger slices.
7. Simmer over medium heat for 45 minutes.
8. Season lightly with salt if desired and serve hot.

Nourilo’s Tips

• Pan-frying the fish first is the secret to the milky white, collagen-rich broth — do not skip this step.
• If you cannot find hairy melon (jie gua), winter melon (dong gua) or chayote (he zhang gua) work well as substitutes.
• Any small fresh sea fish works well: threadfin (wu zi yu), redfish (hong nian yu), or grunt fish (niu qiu yu). Avoid large deep-sea fish.
• This soup is an excellent choice for pre- and post-surgery nutrition, as well as for the whole family.