Canh Chua is a traditional Vietnamese dish known for its tangy and savory flavors. It features a tamarind-based broth infused with fish, tomatoes, and a variety of vegetables like okra, pineapple, and bean sprouts. This soup is a popular choice in Vietnamese cuisine, often enjoyed with steamed rice as a refreshing and nourishing meal.

The history of Canh Chua dates back to the southern regions of Vietnam, where tamarind trees are abundant and fish is a staple protein source. Over time, this dish has evolved to include different variations based on regional preferences and ingredient availability, making it a versatile and adaptable recipe enjoyed by many Vietnamese households and restaurants alike.

Ingredients:

- Fish fillets

- Tamarind paste

- Tomatoes

- Okra

- Pineapple

- Bean sprouts

- Shallots

- Garlic

- Fish sauce

- Sugar

- Salt

- Vegetable oil

- Water

- Fresh herbs (such as cilantro or Vietnamese mint) for garnish

Method:

1. Heat vegetable oil in a pot and sauté shallots and garlic until fragrant.

2. Add water, tamarind paste, fish sauce, sugar, and salt to make the broth.

3. Bring the broth to a boil and add fish fillets, tomatoes, okra, and pineapple. Simmer until the fish is cooked.

4. Add bean sprouts and cook for a few more minutes.

5. Adjust the seasoning to taste.

6. Serve hot with a garnish of fresh herbs.

Nutrition Value:

1. Fish fillets:

  - Calories: Varies depending on the type of fish, typically around 100-200 calories per 100 grams.

  - Carbohydrates: Minimal, usually less than 1 gram per serving.

  - Protein: High protein content, ranging from 15-30 grams per 100 grams.

  - Fat: Varies by fish species, with some being low in fat and others higher (e.g., salmon).

  - Sodium: Natural levels unless seasoned or processed.

  - Cholesterol: Generally low, especially in lean fish varieties.

  - Vitamins: Rich in B vitamins (B12, niacin, B6) and vitamin D, depending on the fish type.

  - Minerals: Good source of selenium, phosphorus, and potassium.

  - Nutritional benefit: Provides high-quality protein, omega-3 fatty acids (in fatty fish), and essential nutrients for overall health, especially heart health.

2. Tamarind paste:

  - Calories: About 120 calories per 100 grams.

  - Carbohydrates: High, mainly from sugars, around 28 grams per serving.

  - Protein: Minimal, less than 1 gram per serving.

  - Fat: Low, typically less than 1 gram per serving.

  - Sodium: Varies depending on processing, usually low.

  - Cholesterol: Cholesterol-free.

  - Vitamins: Contains vitamin C, B vitamins (thiamine, riboflavin), and vitamin A.

  - Minerals: Rich in calcium, iron, magnesium, and potassium.

  - Nutritional benefit: Good source of antioxidants, fiber, and minerals; aids digestion and provides some essential vitamins.

3. Tomatoes:

  - Calories: About 18 calories per 100 grams.

  - Carbohydrates: Low, around 3-4 grams per serving.

  - Protein: Minimal, less than 1 gram per serving.

  - Fat: Very low, typically less than 1 gram per serving.

  - Sodium: Naturally low.

  - Cholesterol: Cholesterol-free.

  - Vitamins: High in vitamin C, vitamin A, and vitamin K.

  - Minerals: Contains potassium, manganese, and folate.

  - Nutritional benefit: Rich in antioxidants like lycopene, supports heart health, and boosts immunity.

4. Okra:

  - Calories: About 33 calories per 100 grams.

  - Carbohydrates: Moderate, around 7 grams per serving.

  - Protein: Low, about 1-2 grams per serving.

  - Fat: Very low, typically less than 1 gram per serving.

  - Sodium: Naturally low.

  - Cholesterol: Cholesterol-free.

  - Vitamins: High in vitamin C, vitamin K, and folate.

  - Minerals: Contains potassium, magnesium, and calcium.

  - Nutritional benefit: Good source of fiber, supports digestive health, and provides vitamins and minerals.

5. Pineapple:

  - Calories: About 50 calories per 100 grams.

  - Carbohydrates: High, mainly from sugars, around 13 grams per serving.

  - Protein: Minimal, less than 1 gram per serving.

  - Fat: Very low, typically less than 1 gram per serving.

  - Sodium: Low, naturally occurring.

  - Cholesterol: Cholesterol-free.

  - Vitamins: Rich in vitamin C, vitamin A, and B vitamins (thiamine, riboflavin).

  - Minerals: Contains potassium, manganese, and copper.

  - Nutritional benefit: Provides antioxidants, aids digestion, and supports immune function.

6. Bean sprouts:

  - Calories: About 30 calories per 100 grams.

  - Carbohydrates: Low to moderate, around 4-5 grams per serving.

  - Protein: Moderate, about 3-4 grams per serving.

  - Fat: Very low, typically less than 1 gram per serving.

  - Sodium: Low, naturally occurring.

  - Cholesterol: Cholesterol-free.

  - Vitamins: Contains vitamin C, vitamin K, and folate.

  - Minerals: Rich in potassium, magnesium, and iron.

  - Nutritional benefit: Good source of plant-based protein, fiber, and essential nutrients.

7. Shallots:

  - Calories: About 72 calories per 100 grams.

  - Carbohydrates: Moderate, around 16 grams per serving.

  - Protein: Moderate, about 2 grams per serving.

  - Fat: Very low, typically less than 1 gram per serving.

  - Sodium: Low, naturally occurring.

  - Cholesterol: Cholesterol-free.

  - Vitamins: Contains vitamin C, vitamin A, and vitamin B6.

  - Minerals: Rich in potassium, manganese, and iron.

  - Nutritional benefit: Adds flavor without excess calories, provides vitamins and minerals.

8. Garlic:

  - Calories: About 149 calories per 100 grams.

  - Carbohydrates: Moderate, around 33 grams per serving.

  - Protein: Moderate, about 6 grams per serving.

  - Fat: Very low, typically less than 1 gram per serving.

  - Sodium: Low, naturally occurring.

  - Cholesterol: Cholesterol-free.

  - Vitamins: Contains vitamin C, vitamin B6, and vitamin B1 (thiamine).

  - Minerals: Rich in manganese, calcium, and phosphorus.

  - Nutritional benefit: Has antimicrobial properties, supports heart health, and provides antioxidants.

9. Fish sauce:

  - Calories: About 96 calories per 100 grams.

  - Carbohydrates: Low, around 1 gram per serving.

  - Protein: Moderate, about 10 grams per serving.

  - Fat: Moderate, around 5 grams per serving.

  - Sodium: High, typically due to salt content.

  - Cholesterol: Cholesterol-free.

  - Vitamins: Contains small amounts of vitamin A and vitamin C.

  - Minerals: Rich in sodium and provides some iron and calcium.

  - Nutritional benefit: Adds umami flavor, rich in protein, but should be used in moderation due to high sodium content.

10. Sugar:

  - Calories: About 387 calories per 100 grams.

  - Carbohydrates: High, almost entirely sugar.

  - Protein: Minimal, negligible.

  - Fat: Negligible, typically less than 1 gram per serving.

  - Sodium: Very low, unless added during processing.

  - Cholesterol: Cholesterol-free.

  - Vitamins: No significant vitamins.

  - Minerals: No significant minerals.

  - Nutritional benefit: Provides sweetness but should be consumed in moderation due to high sugar content.

11. Salt:

  - Calories: None (technically, as it's a mineral).

  - Carbohydrates: None.

  - Protein: None.

  - Fat: None.

  - Sodium: Very high, as it's primarily sodium chloride.

  - Cholesterol: Cholesterol-free.

  - Vitamins: None.

  - Minerals: Primarily sodium, essential in small amounts but excessive intake is unhealthy.

  - Nutritional benefit: Adds flavor, but excessive consumption can contribute