Postpartum

Fish Fillet Congee

Name: Fish Fillet Congee
Cook time: 15 min
Total time: 15 min
Yield: 1 servings

⏱

MINS

🍽

SERVINGS

👩‍🍳

Easy

LEVEL

#dha

#protein

#staple

#confinement

A digestible quality-protein congee — fish slices slid into creamy rice porridge; sweet and clean, protein and DHA for the weak early days.

MumEat recipe

✨

Nutritional Highlights

🧠

188%

DAILY RDI

DHA

375mg

💪

43%

DAILY RDI

Protein

30.2g

☀️

30%

DAILY RDI

Vitamin D

4.5µg

+ 5 more nutrients

📖

Why This Recipe?

🌸 Traditional Wisdom

Fish congee is a common gentle protein porridge in confinement.

🔬 Modern Science

Fish gives digestible protein and DHA; the soft congee aids postpartum digestion and tissue repair.

⚠️Moderate evidence

🍳

Instructions

3 steps

Simmer rice into soft congee.

Marinate sole or bass slices with salt and ginger.

Slide fish into the congee until opaque and cooked, garnish.

💡鱼片全熟、无刺更安心。

🌿

Full Nutrition Breakdown

🧠DHA

188%(375mg)

🩸Iron

7%(1.9mg)

🍊Vitamin C

2%(1.3mg)

Calcium

5%(46.7mg)

Vitamin D

30%(4.5µg)

Protein

43%(30.2g)

Folate

6%(36.1µg)

Zinc

20%(2.2mg)

* % based on pregnancy daily reference intake (RDI)

📚

References

[1] 中国营养学会.《中国哺乳期妇女膳食指南2022》.

哺乳期需充足优质蛋白，鱼类是DHA良好来源。

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