Postpartum

Steamed Sea Bass

Name: Steamed Sea Bass
Cook time: 12 min
Total time: 12 min
Yield: 2 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#protein

#low_sugar

#dha

#under_30

The steamed-fish standard for pregnancy DHA and protein — tender, low-mercury, oil-light.

MumEat recipe

✨

Nutritional Highlights

🧠

475%

DAILY RDI

DHA

950mg

☀️

83%

DAILY RDI

Vitamin D

12.5µg

⚡

67%

DAILY RDI

Zinc

7.3mg

+ 5 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Steamed sea bass is a signature 'nourishing not fattening' pregnancy dish, also common postpartum.

🔬 Modern Science

Sea bass is a low-mercury fish rich in DHA and protein; steaming keeps nutrients with little oil — 2-3 servings/week safely meets pregnancy needs.

✅Strong evidence

🍳

Instructions

3 steps

Clean bass, score both sides, top with ginger and scallion.

Steam over high heat for 8 minutes once water boils.

💡8分钟刚熟最嫩，过久变柴。

Discard liquid, add fresh scallion, pour hot oil and steamed-fish soy sauce.

💡鱼肉中心不透明全熟才安全。

🌿

Full Nutrition Breakdown

🌿Folate

9%(52.4µg)

🦴Calcium

38%(377.4mg)

🧠DHA

475%(950mg)

Vitamin D

83%(12.5µg)

Iron

21%(5.8mg)

Protein

66%(46.9g)

Vitamin C

21%(17.5mg)

Zinc

67%(7.3mg)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] ACOG Practice Bulletin No. 229 (2021).

Recommends 2-3 servings/week of low-mercury fish for DHA during pregnancy.

https://doi.org/10.1097/AOG.0000000000004479

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