As summer arrives, many of us start looking for lighter meals that don’t sacrifice flavor. In my family’s kitchen in Sichuan, we believe that “healthy” should never mean “bland.” This Tomato Konjac Shrimp (番茄魔芋虾) is my contribution to your summer rotation—it is relatively low in fat, rich in texture, nutritionally balanced, and satisfying enough to comfort a greedy stomach.
What makes this dish special isn’t just the health factor; it’s the technique. We utilize the shrimp heads to create a rich, orange-hued oil that forms the base of the stew, ensuring that every bite of vegetable and konjac is infused with deep seafood umami. It reminds me of the robust flavors in our Salt and Black Pepper Shrimp , but served as a comforting, saucy stew.
What is Tomato Konjac Shrimp?
This is a modern homestyle Chinese dish that balances the savory tang of tomatoes with the unique texture of konjac (shirataki). It’s essentially a one-pot braise where seafood and vegetables simmer in a rich, savory-sweet tomato broth.
Unlike a quick stir-fry like Shrimp, Cucumber, and Egg Stir-fry , this dish allows the ingredients to mingle longer, creating a sauce that is perfect for spooning over a small portion of steamed rice or eating on its own.
Why This Recipe Works
- Shrimp Oil Base: By frying the shrimp heads first, we extract a potent, aromatic oil (similar to a bisque base) that flavors the entire dish without needing heavy stocks.
- Textural Contrast: The snap of the shrimp, the chewiness of the konjac, and the crunch of the corn create a satisfying mouthfeel.
- Dietary Balance: It’s high in protein from the shrimp and high in fiber from the konjac and broccoli, making it nutrient-dense but low in calories.
Key Ingredients & Substitutions
- Large Shrimp (Head-on): You need the heads to make the shrimp oil. If you can only find headless shrimp, the dish will still be good, but it will lack that signature orange hue and depth.
- Konjac (Shirataki): Usually sold in blocks or knots. It has zero fat and very few calories. It absorbs the sauce beautifully. If you enjoy this texture, you should also try my Oyster Mushroom and Konjac Salad .
- Tomatoes: Use ripe tomatoes for the best sauce. This mimics the comfort of a classic Tomato and Egg Stir-fry .
- Sauces: A combination of Oyster Sauce and light soy sauce provides the savory backbone, while ketchup (tomato sauce) amplifies the tomato flavor.
- Broccoli: Provides color and nutrition. You can substitute with cauliflower or asparagus.
💡 Chef’s Note on Konjac: Konjac has a naturally “fishy” or earthy smell when opened. Rinse it thoroughly under cold water and blanch it briefly before cooking to remove this odor.
Ingredients
- 14 oz (400g) Large shrimp, shell-on and head-on
- 7 oz (200g) Broccoli, cut into florets
- 7 oz (200g) Corn kernels (fresh, frozen, or canned)
- 7 oz (200g) Konjac (Konnyaku), cut into chunks or knots
- 2 medium Tomatoes, cut into chunks
- 1 medium Onion, chopped
- 2 tbsp Cooking wine (Shaoxing wine)
- 2 tbsp Light Soy Sauce
- 3 tbsp Ketchup (or Tomato sauce)
- 2 tbsp Oyster sauce
- 3 cloves Garlic, minced
- 1 tsp Salt (or to taste)
- ½ tsp Black pepper
- 1 tbsp Vegetable oil (for frying shrimp heads)
- Water (enough to level with ingredients)
Recipe Notes Before You Start
- Shrimp Prep: Peel the shrimp but do not throw away the heads. This is the secret to the dish. Devote, clean, and keep the meat separate.
- Blanching: We will blanch the broccoli beforehand. This ensures it keeps its vibrant green color and doesn’t taste raw in the final stew.
- Equipment: A large non-stick pan or a wok works best for this recipe.
How to Make Tomato Konjac Shrimp
1. Prepare the Ingredients Peel the shrimp, reserving the shrimp meat in one bowl and the shrimp heads in another. Cut the broccoli, tomatoes, and onion into bite-sized chunks. Rinse the konjac thoroughly.
2. Blanch the Broccoli Bring a pot of water to a boil and add a pinch of salt. Blanch the broccoli florets for about 1 minute.
Why do this? Adding salt to the water gives the broccoli a base flavor and keeps it bright green. Drain and set aside.
3. Make the Shrimp Oil Heat your pan over medium heat and brush with a thin layer of oil (we want to keep this low-fat). Add the shrimp heads. Use your spatula to press down firmly on the heads to release the red shrimp oil (brains and juices). Fry until the oil turns orange and fragrant. Pick out and discard the shrimp heads, leaving the flavorful oil in the pan.
4. Sauté Aromatics In the same pan with the shrimp oil, add the chopped onion and minced garlic. Stir-fry until fragrant and the onion turns translucent.
5. Create the Tomato Base Add the tomato chunks. Turn the heat to high and stir-fry for about 2 minutes until the tomatoes soften and release their juices.
6. Combine and Braise Add the shrimp meat and the blanched broccoli to the pan. Stir to coat them in the tomato mixture. Pour in enough water to sit just level with the ingredients (do not drown them). Bring to a boil.
7. Simmer with Seasonings Add the konjac chunks. Then, add your seasonings: 3 tablespoons ketchup, 2 tablespoons light soy sauce, 2 tablespoons cooking wine, 2 tablespoons oyster sauce, and the black pepper. Reduce heat to low, cover, and simmer.
Chef’s Tip on Timing: The original method calls for simmering for 15 minutes here. However, to keep the shrimp tender, I recommend removing the shrimp after step 6 and adding them back in during the last 3 minutes of this simmer. If you prefer the traditional homestyle texture where the shrimp absorbs more sauce (but becomes firmer), leave them in for the full duration.
8. Final Seasoning Add the corn kernels. Simmer for a final minute to heat the corn through. Taste the broth and add salt as needed. Turn up the heat slightly to reduce the sauce until it reaches your desired thickness. Serve hot!
Common Mistakes When Making Tomato Konjac Shrimp
- Discarding the Shrimp Heads: If you throw away the heads, you lose the soul of the dish. That orange oil is pure umami.
- Not Rinsing the Konjac: Konjac comes in a liquid that can smell odd. If you don’t rinse and blanch it, that smell can transfer to your stew.
- Overcooking the Broccoli: If you simmer the broccoli for the full 15 minutes, it will become very soft. If you prefer a crunch, add the pre-blanched broccoli in the last 2 minutes of cooking.
About the Author & Recipe Development
I’m Lin, a chef born in Sichuan with over a decade of experience in professional kitchens. Growing up, I learned that summer cooking is about balancing the body’s needs with the palate’s desires. I developed this recipe during a hot Chengdu summer when my family wanted something savory like Mapo Tofu , but lighter on the oil. I tested this method using both clay pots and non-stick pans; the non-stick pan (as described here) allows you to use significantly less oil while still extracting that crucial flavor from the shrimp heads.
Serving Suggestions
This dish is a complete meal in itself, but it pairs wonderfully with a simple carbohydrate to soak up the tomato broth.
- Steamed Rice: The classic choice.
- Noodles: Serve over broad wheat noodles for a hearty lunch.
- Greens: If you want more veggies, a side of Stir-fried Lettuce with Garlic works well.
Nutrition Information (Estimate)
- Calories: ~280 kcal per serving
- Protein: 24g
- Carbohydrates: 22g
- Fat: 8g
- Fiber: 6g
(Disclaimer: Nutrition information is calculated using an ingredient database and should be considered an estimate. Garnishes and optional ingredients are not included.)
Food Safety and Preparation
- Shellfish Safety: Ensure shrimp are cooked until opaque and firm. The internal temperature should reach 145°F (63°C).
- Konjac Warning: Konjac is high in fiber and very chewy. Chew thoroughly to prevent choking hazards, especially for children or the elderly.
- Allergens: This recipe contains Shellfish (shrimp, oyster sauce) and Soy (soy sauce). For a gluten-free version, use Tamari and gluten-free oyster sauce.
Authoritative References
- For more on the health benefits and properties of Konjac (Glucomannan), refer to this overview by Healthline.
- Understanding seafood safety and handling: FDA Seafood Guidance.
Tomato Konjac Shrimp (Fan Qie Mo Yu Xia)
Equipment
- Non-stick pan or Wok
Ingredients
Main Ingredients
- 14 oz large shrimp head-on and shell-on (approx 400g)
- 7 oz broccoli cut into florets (approx 200g)
- 7 oz corn kernels fresh, frozen or canned (approx 200g)
- 7 oz konjac (shirataki) rinsed and cut into chunks (approx 200g)
- 2 tomatoes medium size, chopped
- 1 onion medium size, chopped
Sauce & Seasonings
- 2 tbsp Shaoxing wine cooking wine
- 2 tbsp light soy sauce
- 3 tbsp ketchup or tomato sauce
- 2 tbsp oyster sauce
- 3 cloves garlic minced
- 1 tsp salt plus more to taste
- 1/2 tsp black pepper
- 1 tbsp vegetable oil for frying shrimp heads
Instructions
- Peel the shrimp, removing the shells. **Crucial:** Keep the shrimp heads separate from the shrimp meat; do not discard the heads.
- Cut the broccoli, tomatoes, and onion into chunks. Bring a pot of water to a boil, add a pinch of salt, and blanch the broccoli for 1 minute. Drain and set aside.
- Heat a non-stick pan over medium heat with the vegetable oil. Add the shrimp heads. Press down on the heads with your spatula to release the orange shrimp oil. Fry until fragrant, then remove and discard the heads, keeping the oil in the pan.
- Add the chopped onion and minced garlic to the shrimp oil. Stir-fry until fragrant.
- Add the tomato chunks. Turn heat to high and stir-fry for about 2 minutes until the tomatoes release their juices.
- Add the shrimp meat and blanched broccoli. Stir to combine. Add enough water to just reach the level of the ingredients (do not overfill). Bring to a boil.
- Add the konjac, ketchup, light soy sauce, cooking wine, oyster sauce, and black pepper. Lower heat and simmer for 15 minutes.
- Add the corn kernels and salt to taste. Simmer for 1 more minute. Increase heat slightly to reduce the sauce if needed. Serve hot.
Notes
The traditional method simmers everything together for 15 minutes. However, if you prefer your shrimp to be very tender and juicy, I recommend removing the shrimp after Step 6 and adding them back in during the last 3 minutes of the simmer in Step 7. Nutrition Estimate:
Calories: 280kcal | Carbohydrates: 22g | Protein: 24g | Fat: 8g | Fiber: 6g | Sugar: 8g
(Disclaimer: Nutrition information is calculated using an ingredient database and should be considered an estimate. Garnishes and optional ingredients are not included.)
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