Crucian Carp & Tofu Soup

Name: Crucian Carp & Tofu Soup
Cook time: 20 min
Total time: 20 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Medium

LEVEL

#protein

#soup

#calcium

#under_30

A milky calcium-and-protein soup for late pregnancy — tender carp with calcium-rich tofu.

MumEat recipe

✨

Nutritional Highlights

🧠

263%

DAILY RDI

DHA

525mg

💪

65%

DAILY RDI

Protein

46.1g

⚡

51%

DAILY RDI

Zinc

5.6mg

+ 5 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Crucian carp tofu soup is a classic for calcium and lactation in both pregnancy and confinement.

🔬 Modern Science

Fish gives absorbable protein and some DHA; tofu adds calcium. The milky color is emulsified fat — most nutrition is in the fish and tofu, not the broth.

⚠️Moderate evidence

🍳

Instructions

3 steps

Pan-fry carp until lightly golden on both sides.

💡煎过再煮才能熬出奶白汤。

Add boiling water, boil hard 10 min until milky.

💡全程开水、大火是奶白汤诀窍。

Add tofu, simmer 8 min, season with ginger, salt, scallion.

🌿

Full Nutrition Breakdown

🩸Iron

23%(6.1mg)

🦴Calcium

42%(417.4mg)

🍊Vitamin C

1%(0.7mg)

Folate

14%(82.1µg)

Vitamin D

47%(7µg)

Protein

65%(46.1g)

Zinc

51%(5.6mg)

DHA

263%(525mg)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] 中国营养学会.《中国孕期妇女膳食指南2022》.

孕晚期钙推荐1000mg/day，豆制品和鱼类是优质来源。

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