© 2017 Ching He Huang. All rights reserved.

Nourishing Mixed Seafood Miso Broth

  1. Serves : 1
  2. Preparation time 10 Minutes
  3. Cooking time 10 Minutes
per serving

Cals


343.00

Protein (g)


29.40

Carbs (g)


49.40

Sugars (g)


0.80

Fat (g)


3.00

Sat Fat (g)


0.50

Fibre (g)


0.90

Sodium (mg)


867.00

Source from

Eat Clean: Wok Yourself to Health

About the recipe

main courses

This mixed seafood recipe makes a sweet, nourishing and cleansing broth, great for a light supper. Prawns and mussels are a good source of protein and omega-3 fatty acids. Prawns also contain calcium, for strong bones, and selenium, which helps to prevent the growth of cancer cells. Mussels contain high amounts of vitamins B (particularly B12) and folate, as well as iron, phosphorus, manganese, selenium and zinc. Squid is also full of high-quality protein and contains 80 per cent of your daily copper requirement, which is needed for the formation of red blood cells. It is also a good source of vitamin B2 (riboflavin), B3 (niacin) and B12.

Ingredients
  • Cold water 500ml/18fl oz
  • Yellow Miso paste ½ tablespoon
  • Ginger 1 tablespoon freshly grated peeled root
  • Vermicelli mung bean noodles 50g/2oz
  • Baby pak choy 1 large handful, (white stem variety), washed and leaves separated
  • Tiger prawn 75g/3oz fresh medium-sized, shelled with head off, tail on, cleaned and deveined
  • Baby squid 50g/2oz, tentacles separated, body sliced into thirds to give squid rings
  • Mussels 50g/2oz Greenland or live, cleaned and de-bearded (discard any shells that are broken, or open and do not close when tapped sharply on the work surface)
  • Shaosing rice wine 1 tablespoon, dry sherry or
  • Low sodium light soy sauce 1 teaspoon, tamari or
  • Ground white pepper 1 pinch
For the garnish
  • Coriander 1 small handful, roughly chopped

Steps

  • Pour the water into a medium wok and bring to the boil. Add the miso paste and ginger and cook on a medium heat for 5 minutes. Add the mung bean noodles and pak choy, then all the seafood, and cook for 1 minute (2–3 minutes if using live mussels) until the shells have opened. Discard any mussels that remain closed. Season with the rice wine, soy sauce or tamari, salt and white pepper.
  • Transfer to a warmed, deep bowl, garnish with the coriander and eat immediately.
Ingredients
  • Cold water 500ml/18fl oz
  • Yellow Miso paste ½ tablespoon
  • Ginger 1 tablespoon freshly grated peeled root
  • Vermicelli mung bean noodles 50g/2oz
  • Baby pak choy 1 large handful, (white stem variety), washed and leaves separated
  • Tiger prawn 75g/3oz fresh medium-sized, shelled with head off, tail on, cleaned and deveined
  • Baby squid 50g/2oz, tentacles separated, body sliced into thirds to give squid rings
  • Mussels 50g/2oz Greenland or live, cleaned and de-bearded (discard any shells that are broken, or open and do not close when tapped sharply on the work surface)
  • Shaosing rice wine 1 tablespoon, dry sherry or
  • Low sodium light soy sauce 1 teaspoon, tamari or
  • Ground white pepper 1 pinch
For the garnish
  • Coriander 1 small handful, roughly chopped