Korean · lunch, dinner
Daegu Jiri-tang (Korean Clear Cod Soup)
생대구지리탕
Video by 김대석 셰프TV on YouTube, in Korean · Open on YouTube
- Low carb (6.1 g net carbs) but not keto: 20% of the energy is from fat, and keto meals get about 60% or more
- Pescatarian
- Gluten-free with a swap: Use tamari instead of soup soy sauce and check the ginger wine is wheat-free
- Dairy-free
- Nut-free
Contains: Gluten, Crustacea, Fish, Soy. Check labels on stock, sauces and spice mixes.
A light, clear fish soup with about 27 g protein, 4 g fat and 6 g net carbs a bowl from fresh cod, tofu, radish and soybean sprouts; rich in selenium and vitamin B12. It is salty (about 1,000 mg sodium a bowl).
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Ingredients 18
Method
The cook speaks Korean; every step is written here in English. Tap a time to watch that step on YouTube.
- Put 2 litres of water on to heat. Slice the radish thinly and add it straight to the pot. 0:27
- Microwave a handful each of dried anchovies and dried shrimp for 30 seconds and add them with the kombu and the coarsely cut green chillies to make the broth. 0:48
- Meanwhile slice the daepa and red chilli, cut the minari into lengths and halve and slice the tofu. Lift the kombu out after a few minutes of boiling. 1:14
- Sprinkle the cod with ginger wine, blanch it in hot water for about 30 seconds so the flesh firms and loses its fishy smell, then drain. 2:02
- After about 10 minutes lift out the anchovies and shrimp. Add the minced garlic and stir for about 20 seconds just to release its aroma. 2:32
- Turn up the heat, add the soybean sprouts and the cod, then the mirin, shrimp brine and soup soy sauce. Skim off any foam. 3:04
- Add the tofu, minari, daepa and red chilli, cover and boil 3 minutes. Taste, season with about ½ rice-spoon salt, and remove the green chillies before serving. 4:02
Tip. Serves 5 (our estimate: about 600 g a bowl with 90 g cod). A clear, mild soup often eaten as a hangover cure, with rice on the side. Ask the fishmonger to clean and cut the cod; the head and bones flavour the broth.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 5
Where the energy comes from one serve
- Net carbs 15%
- Protein 64%
- Fat 21%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High71%
39 µg a serve, mostly from fresh cod (86%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin K High50%
60 µg a serve, mostly from daepa (69%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin B12 High44%
1.1 µg a serve, mostly from fresh cod (94%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin C High27%
24 mg a serve, mostly from korean radish (54%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Omega-3 High26%
0.4 g a serve, mostly from fresh cod (43%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B6 High23%
0.4 mg a serve, mostly from fresh cod (65%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Iron High20%
3.6 mg a serve, mostly from tofu (60%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium High20%
86 mg a serve, mostly from fresh cod (44%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Folate Source17%
66 µg a serve, mostly from korean radish (25%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium Source16%
209 mg a serve, mostly from tofu (67%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Potassium Source13%
600 mg a serve, mostly from fresh cod (36%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Zinc Source12%
1.3 mg a serve, mostly from fresh cod (40%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Show the other 3
Vitamin E7%
1 mg a serve, mostly from fresh cod (69%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin D5%
0.9 µg a serve, mostly from fresh cod (98%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin A3%
26 µg a serve, mostly from fresh cod (42%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by 김대석 셰프TV; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.