Spicy soft tofu stew with seafood (해물 순두부 찌개)

Fat 37%Carbs 17%Protein 46%
Percent Calories

1 servings of spicy soft tofu stew with seafood (해물 순두부 찌개) contains 379 Calories. The macronutrient breakdown is 17% carbs, 37% fat, and 46% protein. This is a good source of protein (82% of your Daily Value), fiber (16% of your Daily Value), and potassium (17% of your Daily Value).

Makes
2 servings
Prep Time
5 minutes
Cook Time
20 minutes

Ingredients

  • Tofu

    Raw, firm, prepared with calcium sulfate

    200g

  • Shrimp

    Crustaceans, mixed species, raw

    4 large or 28g

  • Oyster

    Mollusks, eastern, farmed, raw

    6 medium or 84g

  • Mussels

    Frozen, Farm Raised, All Natural, Fully Cooked - Walmart

    150g

  • Egg

    Whole, fresh eggs

    2 large or 100g

  • Onions

    Raw

    ¼ cup, chopped or 40g

  • Mushrooms

    Oyster, raw

    1 large or 148g

  • Onions

    Young green, tops only

    2 stalk or 24g

  • Fish sauce

    Ready-to-serve

    2 tbsp or 36g

Directions

  1. Combine the hot pepper flakes, sesame oil, and black pepper in a small bowl. Mix well with a spoon until the hot pepper flakes absorb all the oil. Set aside.
  2. Heat the vegetable oil in a large saucepan over medium-high heat. Add the onion, garlic, mushroom, and the chopped white part of the green onion. Stir with a wooden spoon until the onion and garlic are slightly brown and crispy, 2 to 4 minutes. Add the stock. Cover and cook for 5 to 6 minutes, until it's boiling vigorously.
  3. Cut the tubes of tofu in half and squeeze them into the boiling stew. If using silken tofu, scoop or squeeze from the box into the stew. Break up the tofu in the stew with a wooden spoon. Add half of the hot pepper mixture, along with the shrimp, mussels, and oysters. Add the fish sauce and stir a few times.
  4. Cover and cook for 5 to 6 minutes, until the seafood is fully cooked and the broth is infused with its savory flavor.

Nutrition Facts

For 1 servings of spicy soft tofu stew with seafood (해물 순두부 찌개) (405g)

NutrientValue%DV
Calories379
Fats17g 21%
Saturated fats3g 17%
Trans fats0g
Cholesterol244mg 81%
Sodium1920mg 83%
Carbs17g 6%
Net carbs12g
Fiber5g 16%
Sugar3g
Protein46g
Calcium798mg 80%
Iron9mg 110%
Potassium785mg 17%
Vitamin D2μg 10%
Vitamins and Minerals
Alpha carotene0μg
Beta carotene310μg
Caffeine0mg
Choline198mg 36%
Copper1mg 104%
Fluoride1μg
Folate (B9)107μg 27%
Lycopene0μg
Magnesium130mg 31%
Manganese1mg 65%
Niacin5mg 33%
Pantothenic acid2mg 41%
Phosphorus461mg 66%
Retinol92μg
Riboflavin (B2)1mg 50%
Selenium67μg 122%
Theobromine0mg
Thiamine0.3mg 24%
Vitamin A IU990IU
Vitamin A141μg 16%
Vitamin B127μg 312%
Vitamin B60.4mg 34%
Vitamin C5mg 6%
Vitamin D IU63IU
Vitamin D21μg
Vitamin D31μg
Vitamin E1mg 5%
Vitamin K19μg 16%
Zinc19mg 172%
Sugars
Sugar3g
Sucrose0.2g
Glucose2g
Fructose0.5g
Lactose0g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats3g 17%
Monounsaturated fats4g
Polyunsaturated fats6g
Trans fats0g
Fatty Acids
Total omega 30.2g
Total omega 61g
Alpha Linolenic Acid (ALA)0g
Docosahexaenoic Acid (DHA)0.1g
Eicosapentaenoic Acid (EPA)0.1g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine2g
Aspartic acid3g
Cystine0.4g
Glutamic acid5g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine2g
Lysine2g
Methionine1g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.4g
Tyrosine1g
Valine2g