Tofu, Spirulina Seaweed & Fish-Head Soup

Why people make this soup

When you are pregnant, getting enough iodine matters — research has linked low iodine intake to impaired fetal brain development. Traditional Chinese food therapy has long turned to seaweed as a natural source of iodine, and spirulina seaweed in particular also brings calcium and folate into the pot. Paired with tofu for gentle, plant-based protein and a pan-seared fish head for sweetness and richness, this soup has been recommended in Cantonese households for generations to help nourish both mother and growing baby.

Method

1. Clean and dry the fish head. In a little oil, pan-fry both sides over medium heat until golden and fragrant.
2. Give the tofu and spirulina seaweed a quick rinse.
3. Add all ingredients — fish head, tofu, seaweed, and ginger — to a pot with 2.1 L of water.
4. Bring to a boil, then reduce to a gentle simmer. Cook for 1 hour.
5. Serve the soup along with the tofu and seaweed; eat as much of the solid ingredients as you like.

Nourilo’s Tips

This soup is naturally sweet and delicious — old and young alike enjoy it. If you cannot find spirulina seaweed, Japanese kombu (kun bu) or dried nori (zi cai) both work and are available at most Asian supermarkets. Regular consumption is traditionally associated with supporting memory and circulation. If you prefer to skip fish, lean pork is a fine substitute.