Sea fish soup with Spinach and Pakchoi
Pakchoi or bokchoy is very popular in Chinese cooking. It is also called Chinese cabbage. It is cultivated now in Europe of course in green houses. Don’t have to make the journey to China to eat this nutritious vegetable. 100g of Pakchoi only contains 13 calories. Good choice of vegetable in helping to loose weight. It is a great source of vitamins C, K, and A. Good source of dietary fibres as well. It also has heaps of water soluble anti oxidants which protect the body from forming free radicals . It also contains sodium, calcium, phosphorus, magnesium , iron and zinc just to mention a few. It would do you a world of good if you add this to your everyday diet plan or eating habit. Pakchoi is a usually use in stir fries but I find it really delicious in soups too.
Spinach is an affordable, easy to grow and found all over the world. It contains proteins, vitamins C, K, A, B2 B6 and E. It also has omega 3 fatty acids as well as dietary fibres and antioxidants. Good source of selenium, iron, copper, sodium, calcium, phosphorus, and magnesium. Adding spinach to your overall diet at home will enhance your nutrition count and boost your immune system.
This recipe, mixed sea fish with spinach and pakchoi is very healthy and really easy to make. It taste better than it looks. Hope you enjoy. Ingredients and instructions are as follows.
- 1 medium sea bream filleted. Save the carcass, will be used for fish stock. Cut the fillets into mouth bites
- 1 small squid. Cut the squid into strips
- packet of cooked mussels. Can use fresh ones too if preferred
The vegetable and herbs for making the broth
- 2 small Carrots – Roughly chopped
- 1/2 onion
- 1 lemon grass- cut into smaller pieces
- 5 spring onions
- 4-5 cloves of garlic
- 1 inch of ginger- chopped
- 2 Bay leaves fresh
- 1 fresh red chilli (optional)
- 1 sprig of rosemary
- 4-6 leaves of sage
- 4-5 leaves of basil
- 1 tbsp on chopped fresh parsley
- Black pepper
2 large pakchoi, finely chopped and 1 cup of fresh spinach. All thoroughly washed.
Season the sea bass and the squid with salt, black pepper, fresh basil and set aside.
Making the broth:
Bring to boil two to three pints of water in a kettle. Put the hot water in a cooking pot and add one chicken or vegetable stock cube to dissolve. Add the fish carcass, carrots, spring onions, onions, garlic, ginger, lemon grass, and all the fresh herbs. Add some chilli if preferred. Cover and bring to boil until everything is soft. Usually between 15-20 minutes.
Strain the vegetable from the stock to get the clear broth. Lower the heat at this point and add the squid for 2 minutes, next the sea bass for another 3-5 minutes. Add the cooked mussels. Now add the spinach and the pakchoi. Reduce the heat right down as it doesn’t take long for these to cook. Stir through and leave for a minute on low heat. Turn the heat off.
This serves 4 people. I had this with some steam rice cooked in coconut milk. Enjoy 🙂