A lower-calorie way to make Yong tau foo soup
Yong tau foo soup with homemade fish paste and clear anchovy broth
Tofu, bitter gourd and vegetables filled with lean fish paste simmer in a clear anchovy-soybean broth for about 430 kcal per bowl.
A satisfying yong tau foo bowl depends on a springy filling and a clean broth rather than a collection of fried pieces. White fish is worked cold with egg white and cornflour just until tacky, pressed into dry tofu and vegetables, then poached below a boil. Toasted anchovies and soybeans season the broth before being strained, so the finished bowl stays clear.
What changes—and what stays
From with fried tofu, fish cake, oily sauce and extra noodles often 600–850 kcal to 430 calories
Make a lean fish filling, choose non-fried tofu and vegetables, and poach everything in strained broth instead of adding fried pieces. Toasted anchovy, soybean, garlic and white pepper make a savoury clear base; sesame, spring onion and the fish filling provide aroma and bounce.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Make a lean fish filling, choose non-fried tofu and vegetables, and poach everything in strained broth instead of adding fried pieces | Toasted anchovy, soybean, garlic and white pepper make a savoury clear base; sesame, spring onion and the fish filling provide aroma and bounce. |
How the flavor stays
Toasted anchovy, soybean, garlic and white pepper make a savoury clear base; sesame, spring onion and the fish filling provide aroma and bounce.
A cost rule that survives inflation
Frozen white fish, firm tofu and seasonal vegetables produce six varied bowls while a small amount of dried anchovy seasons the whole pot.
Ingredients for 6
Measure first; timing is part of how this recipe uses less fat.
- 800 gskinless white fish fillets
- 600 gfirm tofu
- 500 gbitter gourd and aubergine
- 500 gokra and leafy greens
- 360 gbrown rice vermicelli
- 70 gdried anchovies
- 100 gdried soybeans
- 30 gcornflour
- 2egg whites
- 25 ggarlic and spring onion
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Work a cold springy fish paste
Dry the fish, mince it very finely and stir over ice with egg white, cornflour, pepper and a little measured soy until tacky.
Look for: The paste gathers around the spoon, feels cold and elastic, and contains no watery puddle or large fish pieces.
Step 2 · follow the visible cue
Fill dry tofu and vegetables
Pat every tofu and vegetable cavity dry, dust lightly with cornflour and press in an even layer of fish paste without overfilling.
Look for: The filling adheres edge to edge and each piece is similar in size, with clean surfaces and no loose wet paste.
Step 3 · follow the visible cue
Toast, simmer and strain broth
Toast anchovies and soaked soybeans until fragrant, simmer with garlic, then strain before returning the clear broth to a bare simmer.
Look for: The broth is pale gold and clear, tastes savoury rather than salty and contains no bones or gritty anchovy fragments.
Step 4 · follow the visible cue
Poach gently and assemble
Poach filled pieces without boiling until the fish is opaque and firm, wilt greens and serve with a measured portion of cooked vermicelli.
Look for: The filling stays attached and springs back lightly, vegetables retain colour and the broth remains clear.
Calories at the same serving size
194 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 6 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Refrigerate broth and cooked filled pieces separately for two days. Reheat to steaming once without hard boiling; cook vermicelli fresh.
Refrigerate broth and cooked filled pieces separately for two days. Reheat to steaming once without hard boiling; cook vermicelli fresh.
Frequently asked questions
Why did the filling fall out?
The cavity was wet or not dusted. Dry it thoroughly, add a trace of cornflour and press the paste firmly to every edge.
Can ready-made fish paste be used?
Yes, but check its sodium and starch content, season the broth lightly and choose a product with fish listed first.
- skinless white fish fillets800 g
- firm tofu600 g
- bitter gourd and aubergine500 g
- okra and leafy greens500 g
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Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
- Singapore Health Promotion Board — Energy and nutrient composition
- HealthHub Singapore — My Healthy Plate
Published and last reviewed: August 25, 2026
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