Low Fat Seafood And Tofu Noodle Soup

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Low fat seafood and tofu noodle soup

Low fat seafood and tofu noodle soup

The weather here in Northern Scotland is getting cold fast. It has been very windy, grey and cold. I think it takes effort to keep smiling. Nothing is better than hot soup. My family loves hot soup and they love noodles, too. That makes cooking a simple, comforting and warming meal easy, especially if I am busy or lazy…..just noodle soup with all it’s topping. It’s quick, nutritious and delicious.

The other day I cooked a low fat seafood and tofu noodle soup for 2 persons….instant smiles of course. There’s very little oil as you can see in the picture. The wee little bit of oil is from the chicken bones that I used to make the soup.

I really like prawns, so you can imagine my big smiles for the rest of the day! I bought some big tiger prawns for this dish. They are tender and delicious. Just don’t over cook them.

Big tiger prawns

Big tiger prawns

This rice noodle soup is very easy to cook. There’s really no specific recipe. All you need is a good stock.

My low fat seafood and tofu noodle soup recipe in brief:

fish balls
crab sticks
green vegetables

I used quite a lot of chicken bones (from de-boning chicken legs) to make the stock with a few pieces of ginger added. I cooked the bones under low fire for a couple of hours. Then add your favourite seasoning. I love it simple so I only added pepper, some sea salt, some light soya sauce and some wine for warming effect. It was very delicious and everyone liked it.

Crab sticks, tofu and meat balls

Crab sticks, tofu and meat balls

You can use wheat noodles or rice noodles. I like rice noodles. To top it, I used prawns, crab sticks, fish balls, tofu and green leafy vegetables. I blanched all of them first to heat through.

Green leafy vegetables (choi sum)

Green leafy vegetables (choi sum)

I like ‘bok choy’ or ‘choi sum’. These green leafy vegetables always look very healthy and refreshing and taste very delicious either stir fried or in soup. They are easily available at Chinese supermarkets.

Serve with a dish of your favourite sauce. I had it with some light soya sauce with some chopped chilies and chopped garlic.

Do you like soup and noodles? What is your favourite? Please share, add and comment in the comment box below.

Other noodle soup recipes that you may be interested in:
Rice Noodles In Turkey Soup
Salmon Vegetable Rice In Salmon Turkey Curry Soup
Fast And Easy Egg Noodle Soup
Hand-pulled Noodles And Char Siu Chicken Soup
Fish Ball Noodle Soup
Boiled Chicken And Vegetables Noodle Soup
Malaysian Prawn Soup Noodles
Chinese Birthday With Longevity Noodles
Noodle Soup And Fried Noodles from Homemade Egg Noodles

Quote of the day……

“It does not matter how slowly you go so long as you do not stop.”


Keep Learning Keep Smiling

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Jess @ Bakericious  on September 29th, 2010

Mary, I love noodle soup, this is the dish that I love to eat. Look at the prawn, so big but guess what is my favourite? tofu and fish balls hahaha…

Priya  on September 29th, 2010

Woww thats a droolworthy bowl of tempting soup, never combined seafood and tofu noodles together..yummmm!

tigerfish  on September 29th, 2010

I am preparing to embrace the colder months with more soups and stews too :)

Katerina  on September 29th, 2010

You have every reason to smile. These prawns look fantastic. If I had them in front of me I would devour them instantly.

Sushma Mallya  on September 29th, 2010

i love soups and this is quiet different from i usually have but looks very nice and filling

nancy@skinnykitchen.com  on September 29th, 2010

Soup is such a great dish to enjoy with very little calories and fat. Yours looks very healthy!

penny aka jeroxie  on September 29th, 2010

Big prawns like these? I will smile too!

kristy  on September 29th, 2010

Wow, big prawns and so many other ingredients in one serving! I want a bowl too! ^_^ You better make more soup. haha…. Hope you’re enjoying your day, Mary. Are you busy with some other things? Keep in touch ya.

Mary  on September 29th, 2010

@Jess @ Bakericious - I don’t mind to give you all the tofu and fish balls in exchange for all your prawns…haha :D

@Priya - Give a try…its really good :D

@tigerfish - We sure need that! I’ve been cooking soups almost everyday. When the weather gets colder, I will add more wine and more ginger, Helps me to smile..haha :D

@Katerina - Wonderful to know you are a prawn lover, too! :D

@Sushma Mallya - Thanks very much, Sushma! :D

@nancy@skinnykitchen.com - Thanks very much for visiting and lovely comment, Nancy! :D

@penny aka jeroxie - You must be a prawn lover, too :D

@kristy - Come, will cook a lot and we can enjoy it in this cold weather :D Yes, have been quite busy lately. Thanks very much for asking. Hope you have a great day, too.

love2cook  on September 29th, 2010

Such a tempting soup! I’ll finish the meatballs first! :D

FOODESSA  on September 29th, 2010

Mary…thanks for bringing up ‘choi sum’…I was unfamiliar with it. I do use bok choy alot and love it. The giant prawns look amazing as well as the flavours you surrounded it with ;o))

Ciao for now and flavourful wishes,

DG  on September 29th, 2010

Wouw! Look at the big prawn! The clear noodle soup looks healthy & tasty!

Nasi Lemak Lover  on September 29th, 2010

wor, look yummy!

Mary  on September 29th, 2010

@love2cook - Haha…I can all the prawns! :D

@FOODESSA - Try the ‘choi sum’. They are especially good for frying with egg noodles as the stems are smaller than bok choi. I always add a lot :D

@DG - Thanks very much, DG! Yes, it’s really good :D

@Nasi Lemak Lover - It is! I ate a big bowl :D

Faith  on September 29th, 2010

I love the mix of seafood in this soup, Mary! It sounds delicious and so warming for chilly weather!

suituapui  on September 29th, 2010

Can’t go wrong with all the seafood! The soup would be so very sweet - no salt or msg needed. You can get those prawns over there? Expensive or not?

makcikamnggis  on September 29th, 2010

my dear Mary…soup & noodles?kegemaran kami sekeluarga.Makcik akan cuba kurangkan minyak dalam masakan…

Mary  on September 29th, 2010

@Faith - Thanks very much, Faith! :D

@suituapui - Yes, I’m very lucky that I can get these big, frozen tiger prawns here. They look very fresh. They are not too expensive…about 8 pounds a box or even more expensive, depending on the size. Now you know why we don’t get a lot of these back home…all exported to the West…for me…haha :D

@makcikamnggis - Yes, semaking tua, mestilah kurangkan minyak. Takut lah cholesterol naik bah…haha :P

Belinda @zomppa  on September 29th, 2010

Those are some giant prawns. What a great, slurpy bowl for cold days. I’m picturing you in a thick wool sweater already!

Lyndsey  on September 29th, 2010

Now that’s a soup worth biting into! Yum! It;s still in the near 90s here and This looks good to me!

anncoo  on September 29th, 2010

Mary, you have cooked my favorite dish. Hope I can come over…hahaa..

Jeannie  on September 29th, 2010

wow! my favorite tiger prawns in clear soup, I like very much:D

busygran  on September 29th, 2010

I love food like this! Clear, simple, easy to prepare and good!

Swathi  on September 29th, 2010


Soup looks delicious. Hot soup in cold day is always wonderful.

Aipi  on September 29th, 2010

Comforting n hearty..awesome combo of ingredients Mary!

US Masala

Mary  on September 29th, 2010

@Belinda @zomppa - Oh yes, wearing thicker now at home and my winter jackets when I go out. It’s just so cold, rainy and windy today :( That’s Aberdeen weather. Need lots of hot soup and smile :D

@Lyndsey - You are sure in a better place! :D

@anncoo - Come…will cook a lot and we can enjoy eating it and chatting :D …here in the cold!

@Jeannie - We share similar favourite! :D

@busygran - I think we become smarter as we grow older, right?…haha :D

@Swathi - Thanks very much Swathi! :D

Monet  on September 29th, 2010

Those prawns look so tasty! I love seafood soups…especially as the weather begins to get colder. There is nothing more satisfying than a warm bowl of soup after a long, cold day. Thank you for sharing!

Magic of Spice  on September 29th, 2010

Beautiful soup and love that photo :)

Priscilla - She's Cookin'  on September 29th, 2010

I visited Edinburgh a few years ago during the summer - my husband was able to attend the British Open. It was the coldest summer we ever experienced! Tiger Woods was wearing gloves on the golf course. So I’m sure a delicious,hot seafood soup to warm your tummy is wonderful right now :)

Lazaro  on September 29th, 2010

Wonderful tofu soup. Love the shot of the whole prawns, I recently posted one as well. You get so much flavor from the whole shrimp especially the head.

Good luck with the cold. Where I live it’s never cold…hot 365 days a year!

Be well

Mimi  on September 29th, 2010

I love noodle soup and yours looks very tasty.

Treat and Trick  on September 29th, 2010

Healthy and delicious in one bowl. Great pictures Mary…

theUngourmet  on September 29th, 2010

Your soup looks warm and wonderful! I love shrimp in just about everything. :)

Mary  on September 29th, 2010

@Monet - Thanks very much, Monet! Today I cook soup again so I can still smile in this miserable weather :D

@Magic of Spice - Thanks very much! :D

@Priscilla - She’s Cookin’ - Yes, it’s very cold in Scotland….worse here up north in Aberdeen. I just need hot soup and stay indoors more :D

@Lazaro - Now you make me so jealous of your weather there! It has been rainy, gloomy, cold and windy the whole day today. I cooked a big pot of soup. Have drunk at least 3 big bowls already :D

@Mimi - Thanks very much, Mimi! :D

@Treat and Trick - Thanks very much! :D

@theUngourmet - Thanks very much! Lovely to know you love prawns too :D

Ananda Rajashekar  on September 29th, 2010

Oh what a wonderful, comfortable cozy soup for lazy cold evening :)

fimère  on September 29th, 2010

la soupe aux nouilles a l’air délicieuse ainsi que les crevettes que j’aime beaucoup
bonne soirée

rebecca  on September 29th, 2010

great soup to warm u up lol

julielynn  on September 29th, 2010

Noodle soups are so wonderful and yours are always so creative. :-)

Drick  on September 29th, 2010

that should knock the cold off - wonderful I know, esp with those huge shrimp…

Ivy @ My Simple Food  on September 29th, 2010

Healthy works!!

Kamalika  on September 29th, 2010

I can sense form here how tasty it would be….The Prawns are so tempting….

BTW, I tried your chicken with plum sauce and it just tasted awesome…Now I am on the spree of experimenting various dishes with the plum sauce….Thanks for the awesome recipe…

Tanvi  on September 29th, 2010

I love seafood and fish soups…many people find them smelly …one of then is my husband :)
This is one recipe I gotta try…thanks Mary!

lequan  on September 29th, 2010

this is my favorite type of soup Mary! when i have prawns, i absolutely must have them with the head on as that’s where the best part of the prawn is (in my opinion). those are pretty big prawns you have there, my friend. oh so yummy in my tummy. i can just taste the sweetness of the prawn head right now.

gertrude  on September 29th, 2010

I just love the big fat prawns. Low in fat but packed with flavor. I like this type of soup especially with tofu in it.

somewhere in singapore  on September 29th, 2010

I saw my favourite prawns!!!

elra  on September 29th, 2010

So simple, yet so delicious. Very down to earth and delicious.

jen cheung  on September 29th, 2010

yummms! this looks really delicious! Im a lover to soup and especially chinese soups. The healthiest of all. oh my gosh - now you make me want some. :S I miss my moms’ soup :(:(:(

Have a wonderful day up ahead!
jen @ http://www.passion4food.ca

peanutts  on September 29th, 2010

oooooooooh, i love those huge prawns!

Carolyn Jung  on September 29th, 2010

Those prawns are huge! I love seafood soups. They are so nourishing.

william  on September 29th, 2010

This dish looks so nice! Looks like I must try this also.

3hungrytummies  on September 30th, 2010

That is a very satisfying one dish meal !

Blackswan  on September 30th, 2010

Now it reminds me of you whenever I see prawns. I remember we’re both great fans of prawns :)

What a coincidence! I’ve just posted a tofu dish too :) Toast to healthy living!

Elin  on September 30th, 2010

Mary..this is my kind of one dish meal…nutritious and delicious. Shrimps and tofu are my favourite :) I am hungry just drooling and you have just given me an idea….I will cook something like this for dinner :P

Mary  on September 30th, 2010

@Ananda Rajashekar - Yes, it is :D

@fimère - Thanks very much, Fimère! :D

@rebecca - Yes, I need lots of hot, delicious soups like this :D

@julielynn - Thanks very much, Julielynn! :D

@Drick - You know my weakness for prawns…haha :D

@Ivy @ My Simple Food - Thanks very much, Ivy! :D

@Kamalika - Wonderful to know that you tried the plum sauce chicken and liked it. Have fun trying out more dishes with plum sauce :D

@Tanvi - I know what you mean. Usually I don’t use fish to make the soup cos of the fishy smell that’s why I use chicken bones to make soup. So it’s not too bad :D I can’t stand when it;s too fishy too. But some pepper powder and ginger can help to minimise that.

@lequan - Yes, I love the prawn heads too…mmmm… but decided to keep them for making prawn noodle soup :D Can’t wait to cook that! Need to collect more prawn heads first.

@gertrude - Thanks very much, Getrude! Those tiger prawns are really good…fat and tender…yum :D

@somewhere in singapore - We should have a prawn party and just eat prawns…haha :D

@elra - Thanks very much, Elra! :D

@jen cheung - Thanks very much Jenn! You can try this one…very simple and easy to cook :D Yes, I love Chinese soups, too, especially the clear soups.

@peanutts - They look very tempting, right?..haha :D

@Carolyn Jung - Thanks very much, Carolyn! Yes, nourishing is the word! :D

@william - Thanks very much, William! Wonder how much is tiger prawns there. Can’t remember I ever bought them when I was home. I’m really glad I can find them here :D

@3hungrytummies - Thanks very much, Suresh! :D

@Blackswan - Haha…I must make a prawn suit to wear! :D You need one, too….LOL Love your tofu dish…my favourite. I can even have that for lunch or dinner…..simple, delicious and healthy…mmm.

@Elin - Thanks very much, Elin! You are going to have a lovely dinner. Have fun cooking :D

william  on September 30th, 2010

Mary, I think tiger prawn cost RM16 per kg here. I hardly buy any.

Mary  on September 30th, 2010

@William - Is that expensive or cheap? Looks like it’s cheap, right? I remember my mother-in-law always buys a type of big, fat prawns (not sure if it’s freshwater prawns or not but dark like tiger prawns) for us when we go back and they cost about RM30 per kg! She fried it lightly first and then make sauce with it…very delicious. Now I miss home! Can’t wait to go back again :D

Cheah  on September 30th, 2010

That noodle soup is ideal for winter, especially when it’s piping hot! Looks so yummy, the tiger prawns!

petite nyonya  on September 30th, 2010

what a nice comfort soup with loads of ingredients!

Barbara  on September 30th, 2010

Gosh, Mary, that is a lovely soup. Warm and comforting and easy on the diet! I love bok choy too…eat if often.
Super photos!

Sanjeeta kk  on September 30th, 2010

Lovely soup, probably can try it replacing the sea food with some veggie.

pigpigscorner  on September 30th, 2010

Healthy and comforting! It’s getting really cold I know =(

Angie's Recipes  on September 30th, 2010

Mary, this is truly my type of soup…I mean, I don’t usually have soup, unless they are really GOOD!

Simply Life  on September 30th, 2010

oh my gosh, this looks like something I would eat everyday if I could!

Cathy at Wives with Knives  on September 30th, 2010

Those prawns are spectacular, Mary! Your soup looks so delicious and healthy, perfect cold weather food.

william  on September 30th, 2010

Mary, at RM16/Kg, I think the price is ok. But the price would be a lot higher if the prawns are larger.

The prawn your MIL bought are the fresh water prawn. Again the price is >RM25/kg.

Biren @ Roti n Rice  on September 30th, 2010

Nothing like warm soup to ward off the cold and this seafood and tofu noodle soup is perfect. I love noodle soup and actually had some for breakfast this morning using vermicelli (mee suah)….very satisfying indeed.

It is also cooling down fast over here in Minnesota but we are having some really nice weather this week. The trees are so pretty right now with all those yellow, orange, red, and gold leaves. I have to get out and take some pictures :)

Mary  on September 30th, 2010

@Cheah - Thanks very much, Cheah! :D

@petite nyonya - Thanks very much! :D

@Barbara - Thanks very much, Barbara! I eat bok choy very often, too :D

@Sanjeeta kk - Yes, it would be very delicious made vegetarian. I sometimes do that, too :D

@pigpigscorner - Thanks very much, Anne! Need to keep warm :D

@Angie’s Recipes - Thanks very much, Angie! :D

@Simply Life - Yes, a great soup to have everyday, especially when it’s cold :D

@Cathy - Thanks very much, Cathy! :D

@william - Yes, same here. If the prawns are bigger, they can cost up to 15+ pounds per box. Prawns are sure expensive. I like the fresh water prawns, too…in fact all types of prawns :D

@Biren @ Roti n Rice - With the weather getting cold so fast, I think I’m going to have hot soup for breakfast, too :D I love the autumn scene but the wind and cold is getting on my nerves. Only today, I see better weather….smiling wider :D

Suzanne  on September 30th, 2010

Wow that looks very fresh and good for you too. You are so sweet and your blog is great so I nominated you for a blog award. Check my blog.


Christine@Christine's Recipes  on September 30th, 2010

Mary, your title of this soup really hooks me up “low fat seafood and tofu noodle soup”.

“low fat” - who doesn’t want?
“seafood” - most fabulous ingredient.
“tofu” - I eat once a week at least.
“noodle soup” - have it for lunch nearly everyday.

Love every bit of this soup.

peteformation  on September 30th, 2010

I need a little fat to put on weight leh…he he he!

Tasty and healthy noddle soup!

mycookinghut  on October 1st, 2010

Wow… the prawns are big! This bowl of comfort is welcomed!

Lou  on October 1st, 2010

That soup looks amazing, Mary. Perfect - tasty and yet healthy.

Catering at Home by Crown Catering – “It’s All About You!” – outdoor store | Structured Settlement  on October 4th, 2010

[...] Keep Learning Keep Smiling » Low Fat Seafood And Tofu Noodle Soup [...]

noobcook  on October 5th, 2010

Low fat and still so yummy! love it :D

Mary  on October 5th, 2010

@Suzanne - Thanks very much for the award…so sweet of you, Suzanne! Really appreciate it very much! :D

@Christine@Christine’s Recipes - Thanks very much, Christine. What a beautiful way to break it down and sharing! :D

@peteformation - Oh Pete….you can add in thick pieces of belly pork…hehe :D

@mycookinghut - Thanks very much! :D

@Lou - Thanks very much for visiting and lovely comment, Lou! :D

@noobcook - Thanks very much! :D

tasteofbeirut  on November 16th, 2010

These prawns look like they were just picked up from the sea; what a wonderful meal!

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