Korean · dinner, lunch
Spicy Soft Tofu Stew with Seafood
Video by Maangchi on YouTube · Open on YouTube
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Crustacea, Molluscs, Fish, Egg, Sesame, Soy. Check labels on stock, sauces and spice mixes.
Soft tofu with oysters, mussels and shrimp gives about 43 g of protein a serve, more than a day's zinc, selenium and B12, and is rich in iron. The heat comes from pepper flakes, not a sugary paste, but it is salty (about 2,350 mg sodium a serve).
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Ingredients 15
Method
Tap a time to watch that step in the video.
- Chop the onion, garlic, mushroom and the white parts of the green onions; slice the green parts for the garnish. Devein the shrimp, rinse the oysters in salted water and discard any mussels that are already open. 1:06
- Mix the gochugaru with the sesame oil and black pepper until the flakes look wet and glossy. Set aside. 2:48
- Heat the oil in a pot and stir-fry the garlic, onion, green onion whites and mushroom for a couple of minutes. Pour in the stock, cover and cook about 5 minutes until boiling. 1:56
- Add the shrimp, oysters and mussels. Halve each tube of soft tofu, squeeze it into the pot and break it up a little. Season with the fish sauce and stir in half the chilli seasoning. 4:30
- Cover and cook over medium-high heat 5–6 minutes, until the mussels open and the shrimp are cooked through. 5:35
- Stir in the rest of the chilli seasoning, crack in the eggs and cook 1–2 minutes until just set. Ladle into 2 bowls with an egg in each, scatter with the green onion tops and serve with rice. 6:33
Tip. Maangchi says the 2 servings can stretch to 3 or 4 with rice and side dishes. Squid works too. For a vegetarian stew use vegetable stock, extra mushrooms and salt instead of fish sauce.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 15%
- Protein 34%
- Fat 51%
Low carb: under 26% of the energy is from carbs.
One serve has about 81% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High573%
14 µg a serve, mostly from shucked oysters (52%). 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.
Selenium High212%
116 µg a serve, mostly from shucked oysters (30%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Omega-3 High121%
1.9 g a serve, mostly from sundubu (32%). 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.
Zinc High109%
12 mg a serve, mostly from shucked oysters (62%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron High64%
12 mg a serve, mostly from sundubu (30%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin A High56%
500 µg a serve, mostly from gochugaru (69%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate High56%
222 µg a serve, mostly from sundubu (62%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B6 High49%
0.8 mg a serve, mostly from gochugaru (36%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Magnesium High47%
199 mg a serve, mostly from sundubu (42%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E High46%
6.8 mg a serve, mostly from gochugaru (60%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K High46%
55 µg a serve, mostly from green onions (56%). 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.
Potassium High29%
1370 mg a serve, mostly from sundubu (27%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium Source17%
227 mg a serve, mostly from sundubu (44%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin C Source13%
12 mg a serve, mostly from shucked oysters (31%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D Source11%
2.2 µg a serve, mostly from eggs (51%). 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.
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 Maangchi; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.