Soups
Hairy Melon, Tofu & Fresh Fish Soup
traditionally used to strengthen the spleen, support calcium intake, and nourish after surgery or childbirth
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 Bro Niu’s top recommendations for anyone recovering from an operation, preparing for or recovering from childbirth, or simply wanting a wholesome family meal.
Who it suits / who should be cautious
- Suitable for the whole family; especially recommended pre- and post-surgery, during pregnancy, and postpartum for nutritional support
- Any fresh small sea fish can be used; avoid deep-sea large fish (higher risk of heavy metals); freshwater fish will also work but the broth will be less rich
- For joint-replacement surgery: avoid ginger, raw fish, hillstream loach, and frog — these are traditionally associated with promoting excess tissue growth (scar tissue). Two slices of ginger is generally considered safe for most other surgical recoveries
Why these ingredients (the food-therapy logic)
- Fresh sea fish: Lean protein, collagen, omega-3 fatty acids, and calcium (especially from the bones in the stock); traditional “like nourishes like” reasoning associates fish broth with supporting the body’s tissues.
- Tofu (dou fu): Plant-based calcium and complete protein; gentle on digestion; traditionally associated with strengthening the spleen-stomach.
- Hairy melon (jie gua): A gentle, mild Cantonese gourd; traditionally associated with clearing mild heat, supporting the spleen, and being easy on the digestive system.
- Ginger (sheng jiang): Warms the stomach, reduces any fishy smell, and aids digestion.
Ingredients (3–4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Hairy melon (jie gua) | 1 medium (~400 g) | Peel and cut into chunks |
| Firm tofu | 2 blocks (~300 g) | Rinse and cut into chunks |
| Fresh small sea fish | ~450 g | Gut and clean; use any small coastal variety |
| Fresh ginger | 3 slices | |
| Cooking oil | Small amount | For pan-frying fish |
| Water | 6 bowls | ~1.2 L |
Method
- Clean and gut the fish. Pat dry.
- 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.)
- Peel the hairy melon, remove seeds, and cut into thick chunks.
- Rinse the tofu and cut into chunks.
- Bring 6 bowls of water to a boil in a pot.
- Add the pan-fried fish, hairy melon, tofu, and ginger slices.
- Simmer over medium heat for 45 minutes.
- Season lightly with salt if desired and serve hot.
Bro Niu’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.
Community questions answered (selected)
-
Q (Jo): I just had a joint-replacement surgery. Will ginger in fish soup cause excessive scar tissue? Bro Niu: Generally, avoid raw fish, hillstream loach, and frog to prevent scar tissue. Adding 2 slices of ginger should be fine for most surgeries.
-
Q (anonymous, 6 months pregnant): What soups are suitable during pregnancy? Bro Niu: At 6 months, calcium-supporting soups like this hairy melon tofu fish soup are excellent. You can also find a range of suitable recipes in the pre/post-natal section of the website.
-
Q (King): My mother had a stroke and spleen-removal surgery last month. What soups can strengthen her immunity? Bro Niu: Try astragalus (bei qi / huang qi, 1 liang), codonopsis root (dang shen, 4 qian), and 6 red dates simmered with grouper or sea bass for a protein-rich, qi-boosting broth. Cook 3 servings.
Published March 8, 2018 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.
