Fish Congee

Fish Congee is a comforting rice porridge, often enjoyed as a breakfast or light meal, made by simmering rice in a large amount of water or broth until it breaks down into a smooth, creamy consistency. It is typically flavored with tender pieces of fresh fish, ginger, and garnished with scallions, cilantro, and a drizzle of sesame oil. This dish is a staple in many East and Southeast Asian cuisines, particularly in Chinese culinary traditions.

🍽️ Nutrition at a glance

Fish Congee is a low-fat, high-protein dish, as the fish provides lean protein while the rice offers easily digestible carbohydrates. A typical serving is relatively low in calories, ranging from 200-300 calories, and it is a good source of B vitamins and minerals like selenium from the fish.

Nutrition breakdown

Calories	150 kcal
Protein	12 g
Carbs	20 g
Fat	3 g
Fiber	1 g
Sugar	1 g
Sodium	450 mg
Potassium	280 mg
Phosphorus	150 mg
Selenium	20 mcg
Niacin (B3)	3 mg
Vitamin B12	1.5 mcg
Magnesium	25 mg
Iron	1.5 mg
Calcium	30 mg

Per 1 bowl (300 g) · estimated, varies by recipe

💡 What's interesting

Culturally, congee is often regarded as a healing food, served to the sick or elderly for its gentle, nourishing qualities. Nutritionally, the slow-cooking process makes the rice starches highly digestible, making it an excellent gentle meal for digestive comfort.