Soups
Tomato, Tofu and Small Sea Fish Soup
traditionally associated with antioxidant support, healthy ageing, and nourishing the stomach
Why people make this soup
Small sea fish are among the most nutritious and versatile proteins available, and this simple soup makes the most of them. Paired with tomatoes and tofu, the broth is clear, fragrant, and surprisingly rich in flavour — an easy everyday dish that earns its place on the table.
Beyond the taste, there is good science behind the tomato pairing. Lycopene — the pigment that gives tomatoes their red colour — is one of the most potent antioxidants found in plants, and it becomes significantly more bioavailable when tomatoes are cooked. Research has associated lycopene with supporting cardiovascular health, healthy ageing, and male reproductive health. Traditional Chinese food therapy similarly values tomato for supporting stomach function and clearing heat.
Who it suits / who should be cautious
- Suitable for most people, including the elderly and children.
- Particularly valued as a regular dish for anyone interested in incorporating antioxidant-rich vegetables into a daily diet.
- Those with a cold constitution may add a little more ginger to warm the soup.
Why these ingredients (the food-therapy logic)
- Tomato (fan qie): Rich in lycopene, vitamin C, and beta-carotene. Traditionally associated with nourishing the stomach, cooling mild heat, and supporting overall vitality. The lycopene in cooked tomato is far more easily absorbed than in raw tomato.
- Small sea fish: A lean, protein-rich ingredient that provides omega-3 fatty acids, minerals, and nourishment. Frying lightly before simmering helps build flavour and reduces any fishiness.
- Firm tofu (doufu): A complete plant protein that also provides calcium and isoflavones. Pairs beautifully with the umami of the fish.
- Ginger (sheng jiang): Helps neutralise any strong fish odour, warms the stomach, and brightens the broth.
Ingredients (4–5 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Small fresh sea fish | 450 g (~1 lb) | Cleaned and scaled; any mild white fish works |
| Tomato | 2–3 medium | Peeled, cut into chunks |
| Firm tofu | 1 block (~300 g) | Cut into cubes |
| Fresh ginger, julienned | 1 tablespoon | |
| Spring onion, sliced | 1 tablespoon | Add at the end |
| Water | 5 bowls | |
| Vegetable oil | A little | For pan-frying the fish |
Method
- Clean and scale the fish. Pat dry.
- Heat a little oil in a pan and pan-fry the fish until lightly golden on both sides — this builds flavour and helps keep the fish intact in the soup.
- Peel the tomatoes (score the skin and blanch briefly in hot water to make peeling easy), then cut into chunks. Cut the tofu into cubes.
- Bring 5 bowls of water to a boil. Add the fish, tomato, tofu, and ginger.
- Simmer for 30 minutes.
- Scatter spring onion on top and serve immediately. Eat the fish and tofu alongside the soup.
Bro Niu’s tips
When choosing tomatoes, avoid the kind with a pointed base, overly bright unnaturally red skin, or very tough skin — these characteristics can indicate genetic modification. Look for tomatoes that are medium-sized, smooth at the base, and a natural orange-red rather than brilliant red. Remember: lycopene is only released when the tomato is cooked, so raw tomatoes are far less effective for this purpose.
Community questions answered (selected)
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Q (Mandy Lee): My son has hand-foot-mouth disease and the sores in his mouth are so painful he won’t eat anything. What can I make? Bro Niu: Cook equal parts mung beans, fresh pearl barley (yi mi), and adzuki beans with a little rock sugar until very soft. Then blend the cooked mixture and use it to make jelly with fish gelatine powder. Served cold, the jelly is soothing on the mouth and most children will accept it even when they refuse other food.
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Q (Man): My grandmother is undergoing chemotherapy and is losing hair and suffering from dry mouth. What would help? Bro Niu: For dry mouth, simmer half a golden monk fruit (luo han guo) and 5 green olives (lightly crushed) in water to make 3 bowls, and sip throughout the day. For hair loss during chemotherapy — unfortunately, this is a common side effect of drugs that target rapidly dividing cells, which includes hair follicles. There is no food therapy to prevent this, but good nutrition can support the body overall.
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Q (Fanny): I’ve just finished a course of radiotherapy. What should I eat to help my body recover? Bro Niu: A simple, nourishing option is to simmer royal sun mushroom (ji song rong / Agaricus blazei), goji berries (gou qi zi), and asparagus tips with lean pork. This is associated with supporting immune function and overall recovery. Please continue following your medical team’s guidance.
Published October 6, 2019 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
