Tomato, Tofu and Small Sea Fish Soup

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.

Method

1. Clean and scale the fish. Pat dry.
2. 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.
3. 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.
4. Bring 1.5 L of water to a boil. Add the fish, tomato, tofu, and ginger.
5. Simmer for 30 minutes.
6. Scatter spring onion on top and serve immediately. Eat the fish and tofu alongside the soup.

Nourilo’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.