Teochew-style Fish Congee

Teochew-style Fish Congee is a comforting rice porridge dish originating from the Teochew (Chaozhou) region of Guangdong, China. It features a silky, slow-cooked rice base topped with fresh, thinly sliced fish (often grouper or sea bass), ginger, scallions, and savory garnishes like fried shallots or preserved vegetables.

🍽️ Nutrition at a glance

This dish is primarily a carbohydrate-rich meal from the rice base, with a good source of lean protein from the fish. A typical serving provides around 300-400 calories, along with B vitamins, selenium, and omega-3 fatty acids if using oily fish.

Nutrition breakdown

Calories	180 kcal
Protein	12 g
Carbs	28 g
Fat	3 g
Fiber	1 g
Sugar	1 g
Sodium	450 mg
Potassium	300 mg
Phosphorus	150 mg
Selenium	25 mcg
Vitamin B12	1.5 mcg
Niacin (B3)	4 mg
Iron	1.5 mg
Magnesium	30 mg
Zinc	1.5 mg

Per 1 bowl (350 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it exemplifies the Teochew culinary philosophy of highlighting fresh, natural flavors with minimal seasoning. Nutritionally, the congee's easily digestible form makes it a traditional restorative food, often served for breakfast or to those needing gentle nourishment.