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Best Easy Seafood Tofu Soup Recipe

Name: Best Easy Seafood Tofu Soup Recipe
Total time: 35 min
Yield: 355 g
Ingredients: silken tofu 14 oz; shrimp (peeled and deveined) 8 oz; squid (cleaned, sliced) 4 oz; mussels (cleaned) 6 oz; clams (scrubbed) 4 oz; shiitake mushrooms (sliced) 1 cup; baby spinach 2 cups; onion (thinly sliced) 0.5 cup; water 4 cups; soy sauce 2 tbsp; fish sauce 1 tbsp; garlic (minced) 2 cloves; ginger (minced) 1 tsp; sea salt 0.5 tsp; black pepper 0.25 tsp; sesame oil 1 tsp

Mixed seafood and silken tofu simmer in a light, savory broth for a nourishing combination. This high protein, healthy family soup is low calorie and brimming with ocean-fresh flavors.

Cook 35 min Difficulty NORMAL 184 kcal

#high protein #low calorie #seafood soup #healthy family soup

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Ingredients

Main ingredients

silken tofu 14 oz
shrimp (peeled and deveined) 8 oz
squid (cleaned, sliced) 4 oz
mussels (cleaned) 6 oz
clams (scrubbed) 4 oz
shiitake mushrooms (sliced) 1 cup
baby spinach 2 cups
onion (thinly sliced) 0.5 cup
water 4 cups

Seasonings/Sauce

soy sauce 2 tbsp
fish sauce 1 tbsp
garlic (minced) 2 cloves
ginger (minced) 1 tsp
sea salt 0.5 tsp
black pepper 0.25 tsp
sesame oil 1 tsp

Nutrition summary

Carbohydrates 10 g 21%

Protein 22 g 48%

Fat 5 g 31%

Serving size 355g

Cooking steps

1

In a large pot over medium heat, heat the sesame oil and gently sauté the onion, garlic, and ginger for 2–3 minutes until aromatic.
2

Add the sliced shiitake mushrooms and continue to sauté for another 2 minutes to draw out flavor and moisture.
3

Pour in the water and bring the mixture to a gentle boil; then add soy sauce and fish sauce for depth.
4

Reduce heat to medium-low, add the seafood (shrimp, squid, mussels, clams) and simmer for 5–7 minutes until the seafood is just cooked and mussels/clams have opened.
5

Carefully add the silken tofu in large spoonfuls; simmer very gently for 3–5 minutes, avoiding vigorous boiling to preserve the tofu's delicate texture.
6

Stir in baby spinach and season with sea salt and black pepper; cook for another 1–2 minutes until spinach wilts.
7

Taste and adjust seasoning as needed. Serve hot, ensuring seafood and tofu remain intact when ladling.

Personalized Q&A

Q. What's the key ingredient in this Seafood Tofu Soup recipe?

The stars of this soup are the mixed seafood assortment—shrimp, squid, mussels, and clams—which infuse the broth with deep ocean flavor, while silken tofu uniquely contributes a creamy texture and subtle richness. Together, they define the signature identity and nourishing taste of this dish.

Q. How should I control the heat for best results?

Begin with medium heat to gently release the aroma from your onion, garlic, and ginger. Once liquid is added, bring to a gentle boil, then lower to medium-low for simmering. This gradual reduction ensures the seafood is cooked to tender perfection and the tofu remains silky, not broken.

Q. How do I keep the tofu from breaking apart during cooking?

Add silken tofu towards the end of cooking and do not stir vigorously. Simmer gently and use a large spoon to add the tofu in chunks. Avoid boiling after adding the tofu—gentle heat preserves its delicate structure and delivers a smooth, creamy texture.

Q. What are the nutrition highlights per serving?

Each 355g serving provides about 184 kcal, with 22g protein (48% of calories), 10g carbohydrates (21%), and 5g fat (31%). The high protein with modest calories make this soup an excellent healthy, satiating meal for families and those watching their nutrition.

Best Easy Seafood Tofu Soup Recipe

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