Teochew-style Congee with Fish

Teochew-style Congee with Fish recipe videos

Teochew-style Congee with Fish is a savory rice porridge from the Chaoshan region of Guangdong, China, featuring a smooth, soupy base topped with fresh fish slices, ginger, and often garnished with cilantro, fried shallots, and a dash of fish sauce. The fish is typically added raw to the hot congee, where it gently poaches to a tender, silky texture.

🍽️ Nutrition at a glance

This dish is primarily a carbohydrate source from the rice, with a moderate amount of lean protein from the fish. It provides key nutrients like B vitamins, selenium, and omega-3s (if using oily fish), with a rough calorie range of 250-350 per serving, depending on the fish and toppings.

Nutrition breakdown

Calories	180 kcal
Protein	12.5 g
Carbs	28 g
Fat	3.5 g
Fiber	0.8 g
Sugar	0.5 g
Sodium	650 mg
Potassium	280 mg
Phosphorus	180 mg
Selenium	15 µg
Vitamin B12	0.8 µg
Niacin (B3)	3.5 mg
Magnesium	25 mg
Iron	1.2 mg
Zinc	1.5 mg

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

💡 What's interesting

Culturally, it reflects the Teochew people's emphasis on fresh, clean flavors and their coastal heritage, where fish is a staple. Nutritionally, the gentle poaching method preserves the fish's delicate nutrients, making it a light yet nourishing meal often enjoyed for breakfast or as comfort food.