Crucian Carp Soup with Tofu and Shiitake Mushrooms

Main Ingredients

• Crucian carp 1 pc (approx. 400-500g, fresh is best)
• Silken tofu 1 block (approx. 300g)
• Dried shiitake mushrooms 6-8 pcs (or fresh shiitake mushrooms 150g)
• Fresh ginger 5-6 slices
• Spring onion 1 stalk
• Goji berries 10g
• Cooking wine 1 tbsp (approx. 10ml,)
• Salt to taste
• White pepper powder a pinch
• Cooking oil as needed
• Water approx. 1.5-2L

Steps

1. Clean the crucian carp, removing scales, innards, gills, and most importantly, the black membrane inside the belly (a key step to eliminate fishiness). Rinse and pat dry with paper towels. Make a few shallow cuts on both sides of the fish. Marinate with a pinch of salt and cooking wine for 10 minutes. Soak dried shiitake mushrooms in warm water until soft, remove the stems, and slice or score with a crosshatch pattern. Cut the tofu into approx. 2cm cubes. Slice the ginger, cut the spring onion into sections, and rinse the goji berries.

   

2. Heat cooking oil in a wok, add ginger slices and sauté until fragrant. Pat the marinated fish dry with paper towels to prevent oil splatter. Place the fish in the wok and fry over medium-low heat until both sides are golden brown.

   

3. After frying the fish, add boiling water (this is key for a milky white broth), enough to submerge the fish. Add spring onion sections and ginger slices. Boil over high heat for 3-5 minutes until the broth turns milky white. If using dried shiitake mushrooms, you can add the strained soaking liquid for extra umami.

   

4. Add the shiitake mushrooms and tofu cubes. Bring to a boil over high heat, then reduce to low heat, cover, and simmer for 15-20 minutes until all ingredients are cooked through and tender.

   

5. Add goji berries and salt 5 minutes before serving. Add a pinch of white pepper if desired. Remove the spring onion sections, garnish with chopped spring onion, and serve hot.

   

TCM Notes

Strengthening the spleen, promoting diuresis & harmonizing the stomach (core benefit of crucian carp): Crucian carp is neutral in nature and sweet in taste. It strengthens the spleen, promotes diuresis, activates blood circulation, and warms the middle. Each 100g of crucian carp contains up to 20g of protein, second only to prawns, and is easily digestible. It provides excellent nourishing benefits for spleen-stomach weakness, edema, ulcers, bronchitis, asthma, and diabetes. Replenishing deficiency & promoting lactation (core benefit of crucian carp): It is a traditional practice to give crucian carp soup to postpartum women to replenish vitality and promote milk production. Crucian carp is very low in fat, making it ideal for women who want to stay beautiful without gaining weight. High-quality protein & calcium supplementation (core benefit of tofu): Tofu contains plant protein, B vitamins, calcium, iron, phosphorus, and other nutrients. Tofu has a digestibility rate of over 95%. Adding tofu to crucian carp soup not only doubles the protein content but also makes the tofu more flavorful and silky. Vitamin D & calcium absorption support (core benefit of shiitake mushrooms): Shiitake mushrooms are rich in vitamin D, which promotes the absorption of calcium and phosphorus, supporting bone and tooth development. They are also high in protein, low in fat, and rich in various amino acids. Immunity-boosting, lipid-lowering & blood pressure support: The unsaturated fatty acids in crucian carp help lower blood pressure and lipids. Tofu helps lower lipids and blood pressure. Polysaccharides in shiitake mushrooms help boost immunity.

Suitable for：Postpartum women (to replenish deficiency and promote lactation) Those with spleen-stomach weakness, poor digestion, or loss of appetite Middle-aged, elderly people, and those recovering from illness Those with edema, bronchitis, asthma, or diabetes (nourishing dietary therapy) Those with liver/kidney diseases or cardiovascular diseases (high-quality protein source) Children and adolescents needing calcium supplementation General population for daily nourishment

Not suitable for：Those with acute gout flare-ups (Use with caution!): Crucian carp and shiitake mushrooms contain moderate purines – strictly limit or avoid during acute attacks. Those allergic to fish, shiitake mushrooms, or soy products (Avoid!): May cause rashes, itching, or other allergic reactions. Food incompatibilities with crucian carp: Crucian carp should not be consumed with garlic, sugar, mustard greens, honey, pork liver, or chicken. Avoid drinking strong tea before or after eating crucian carp. Those with bleeding disorders (Use with caution): Crucian carp activates blood circulation – those with bleeding tendencies should consume with caution.