Fish tofu is a processed seafood product made primarily from fish paste, not soybeans. Despite having “tofu” in the name, it belongs to the same family as fish balls and fish cakes. It gets its name from its shape (cut into small cubes) and its soft, bouncy texture, which loosely resembles the look of traditional tofu.
What’s Actually in Fish Tofu
The core ingredient is fish surimi, a paste made by finely grinding white fish fillets until they form a smooth, sticky base. This provides the flavor and most of the structure. From there, manufacturers add soy protein isolate to boost the protein content, and starch (often tapioca or wheat) to give the final product its characteristic springy, slightly chewy bite.
Beyond those three ingredients, commercial fish tofu typically includes salt, sugar, MSG, vegetable oil, and water to round out the flavor and texture. Some brands also add egg whites as a binding agent. The exact recipe varies by manufacturer, but the basic formula stays the same: fish paste held together with starch and protein, seasoned, then shaped into blocks.
How Fish Tofu Is Made
Whether at home or in a factory, the process follows the same general steps. Fresh fish is chopped and blended into a smooth paste, often with a flavored liquid like ginger and scallion water to cut any fishiness. Egg, starch, seasoning, and a small amount of soy sauce get mixed into the paste until everything is uniform.
The mixture is then pressed into a flat mold or tray and steamed over boiling water for about 15 minutes. After cooling completely, the block is cut into small cubes. At this point the fish tofu is technically ready to eat, but most recipes call for a second step: pan-frying or deep-frying the cubes until they develop a golden-brown crust on the outside while staying soft and tender inside. Many of the pre-packaged fish tofu cubes you find in grocery stores have already been fried before packaging.
Nutritional Profile
A 100-gram serving of fish tofu contains roughly 170 calories, 9 grams of protein, 10 grams of fat, and 190 milligrams of sodium. Compared to plain soy tofu, fish tofu is notably higher in fat and calories, largely because of the oil used during frying and the vegetable oil mixed into the paste. The protein content is moderate but lower than what you’d get from an equivalent portion of plain cooked fish, since starch and oil dilute the protein density.
Sodium can add up quickly if you’re eating fish tofu in a seasoned broth or dipping sauce, so it’s worth keeping portion size in mind if you’re watching your salt intake.
Allergens to Watch For
Fish tofu sits at a crossroads of several major allergens, which makes it worth reading the label carefully. The surimi base can contain traces of shellfish, since some manufacturers process multiple types of seafood on shared equipment or blend shellfish into the paste. Egg whites are a common binding ingredient. Many brands use wheat starch rather than tapioca, introducing gluten. And soy protein isolate is a standard addition.
That means fish tofu can potentially trigger reactions in people with allergies to fish, shellfish, eggs, wheat, or soy. If you have any of these allergies, check the specific brand’s ingredient list rather than assuming all fish tofu is the same.
How Fish Tofu Differs From Soy Tofu
Traditional tofu is made from just three things: soybeans, water, and a mineral coagulant like calcium sulfate. It’s entirely plant-based. Fish tofu, by contrast, is a seafood product that borrows the tofu name mostly for marketing and visual resemblance. The two have very different textures as well. Soy tofu ranges from silky-soft to firm and slightly crumbly, while fish tofu has a distinctive springy, bouncy chew closer to a fish cake.
The confusion is understandable, especially in Asian grocery stores where both sit in the refrigerated section. A simple rule: if the package lists surimi or fish paste as the first ingredient, it’s fish tofu regardless of how it’s labeled.
Common Ways to Cook With Fish Tofu
Fish tofu is one of the most popular add-ins for hot pot. The cubes hold up well in simmering broth without falling apart, and they absorb the surrounding flavors while keeping their bouncy texture. You’ll find them at nearly every hot pot restaurant alongside fish balls, leafy greens, and sliced meats.
Beyond hot pot, fish tofu works well in stir-fries, clay pot dishes, and noodle soups. In Cantonese cooking, clay pot recipes often pair fish tofu with shiitake mushrooms, carrots, and scallions in a savory sauce, simmered until the cubes soak up the braising liquid. It also holds up to pan-frying on its own as a quick snack or appetizer, served with a simple dipping sauce. Because it comes pre-cooked, you’re really just heating it through and adding color, so cook times are short, usually just a few minutes per side.