Yong Tau Foo or stuffed tofu is a traditional Hakka Chinese cuisine from Southern China. Comprising mainly of stuffed tofu. Either with minced meat mixture made from pork, salted fish and fish paste or just fish paste only. Variation of this yong tau foo dish include using fish paste as stuffing for not only tofu. But also include other vegetables like eggplants, bitter melon (bitter gourd), okra (lady’s fingers) and chillies. As well as bean curd skin and shiitake mushrooms. You can also use tomatoes, bell peppers, capsicums and yellow squash.
In addition, they made the fish paste into fish balls and fish cakes. Then they cook the stuffed pieces either in a clear broth, pan fried or deep dried. Even braised in a yellow bean sauce. Furthermore, you can serve yong tau foo can with steamed rice. As well as noodles soup, dry noodles or with laksa soup or curry sauce. Alternatively, you can also serve yong tau foo with dipping sauces like black bean sauce or hoisin sauce.
Gluten Free Yong Tau Foo
For my gluten free yong tau foo recipe. Likewise, I am using mackerel fish paste to stuff puff tofu pieces. Plus vegetables including purple eggplants, bitter melon, red chillies, green chillies and okra. Likewise, I made the condiment with gluten free black bean sauce and gluten free sweet chilli sauce. Plus diced red chilli and spring onions and garnished with coriander. This yong tau foo recipe is not only naturally gluten free. It is also low carb, dairy free, egg free, nut free and corn free.
You may also like my other gluten free tofu recipes:
- Instant Pot Braised Pork with Tofu;
- Mapo Tofu (Grandma’s Tofu);
- Salt and Pepper Tofu; and
- Gado Gado Salad with Nut Free Sauce.
Where can you find Yong Tau Foo?
Highly regarded as one of the most popular Hakka dish in South East Asian countries. Including countries like Malaysia, Singapore and Thailand, as well as in China. Commonly served as a street food or hawker food and specialty chain restaurants in these countries. In Australia, some Chinese yum cha restaurants serve stuffed eggplants or stuffed tofu with minced meat mixture. And they braise these stuffed dishes in yellow bean sauce as dim sums. This is a very healthy and delicious dish for any special occasions. Especially for the holiday seasons, it is also a fantastic showpiece on a platter for all your family and friends.
Nutritional Values of Mackerel
Mackerel is an oily fish that is not only rich in protein. But also has very high level of omega-3 and omega-6 fatty acids. It is also an excellent source of vitamin B3 (niacin), vitamin B6 (pyridoxine), vitamin B9 (folate) and vitamin B12. As well as vitamin A, vitamin C (ascorbic acid), vitamin D, vitamin E, vitamin K and choline. Minerals are also abundant in this fish, including calcium, copper, iron, magnesium, phosphorous, potassium, sodium, selenium and zinc. Mackerel also has the antioxidant coenzyme Q10.
Health Benefits of Mackerel
Many people are aware of the health benefits of eating oily fish like mackerel, salmon, sardine and halibut. Besides, some of the many health benefits are the essential fatty acids in the oily fish. Which help thin the blood and result in better blood flow. Plus lower blood pressure and reduce bad cholesterol in the body. Overall, improving cardiovascular health by preventing heart and coronary heart diseases. The coenzyme Q10 prevents cell damage and together with omega-3 fatty acids may prevent breast, prostate and bowel cancers. The high level of omega-3 fatty acids help promote healthy central nervous system and prevent dementia and Alzheimer’s disease. The omega-3 fatty acids also has anti-inflammatory composite that help reduce the symptoms of rheumatoid arthritis.
Yong Tau Foo
Ingredients
- Rice bran oil for pan frying
- Steamed rice or cooked dry gluten free noodles for serving (optional)
For the Fish Paste:
- 2 kg large Spanish mackerel cleaned, gutter and filleted with skin on by your fish monger (about 1kg/2Ib of mackerel flesh)
- 2 tablespoons salt
- 1 tablespoon ground white pepper
For the vegetables and tofu:
- 200 g gluten free puff tofu cut into triangles (halved diagonally), then make a small cut in the middle of the cut side
- 2 medium purple eggplants or aubergine. Choose the long and slimmer ones, sliced into 1 inch pieces crosswise, then slice horizontally across the middle until almost cut through
- 2 medium medium bitter melon bitter gourd 250g/9oz each, seeds removed and sliced into 2cm/0.8inch pieces crosswise
- 8 fresh long red chillies cut in the middle lengthwise and seeds removed
- 8 fresh long green chillies cut in the middle lengthwise and seeds removed
- 10 okra (lady’s fingers) cut in the middle lengthwise and remove some seeds
For the Sauce:
- 3 tablespoons rice bran oil
- 2 cloves garlic finely minced
- 5 cm ginger peeled and finely grated
- 2 spring onions (shallots) thinly sliced lengthwise
- 2 fresh long red chillies finely diced
- 5 tablespoons gluten free black bean sauce
- 4 tablespoons sweet chilli sauce
- 2 tablespoons stevia
- 1 large lemon juiced
- 2 teaspoons lemon zest
- 2 cups water
- 2 sprigs coriander (cilantro) finely sliced
Instructions
For the fish paste:
- Using a large chopping board and with a small spoon, scrape the fish meat from the fish skin and place in a large bowl.
- Then put all the fish meat into a food processor and blend briefly for around 1 minute to form a thick fish puree paste. Mackerel meat is naturally sticky, do not over-process the fish meat otherwise they will become very tough.
- Return the fish paste to the large bowl and marinade with salt and ground white pepper.
For stuffing the vegetables and tofu:
- Using wet hands, stuff all the vegetables and tofu with some of the fish paste. For the chillies and okra, use a small butter knife to help fill the cavities. Clean any fish paste on sides of the vegetables.
- Avoid overfilling with the fish paste to prevent tearing during cooking. Place all the stuffed pieces on a large plate or tray.
For cooking the stuffed vegetables and tofu:
- Heat up a non-stick frying pan with some rice bran oil. Pan fry all the stuffed vegetables for 2 minutes on each side or until fish paste is just cooked on low to medium heat. For the stuffed puff tofu, pan fry for 1 minute on each side or until fish paste is just cooked on low heat. Serve on a large platter.
For cooking the sauce:
- Heat up a frying pan with 3 tablespoons of rice bran oil. Pan fry the garlic and ginger on low heat until lightly golden, then add in all the gluten free black bean sauce, sweet chilli sauce, sugar, lemon juice and lemon zest and stir-fry for 2 minutes on low to medium heat.
- Follow by adding in the water, stir well and bring to a boil. Add in half the chillies and all the spring onion and turn off the heat. Place in a medium serving bowl and garnish with remaining chillies and coriander. Serve as a dipping sauce or drizzle sauce.
Notes
