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Eating fish for your better breastfeeding experience

Updated: Apr 26, 2023

Proteins are important to strengthen and nourish a postpartum mom’s body because the amino acids they provide are essential building blocks for growth and development. Fish is very popular as an important food for the postpartum recovery period. Fish can help to produce breastmilk, especially beneficial for nursing moms.

In China, Crucian Carp (Ji Yu) tofu soup is one of the best choices. It is delicious and nutritious. How to make yummy fish dishes when there is no Crucian or Carp (Li Yu).

What kind of fish we should eat in the US?

You can always find salmon, halibut, and sea bass in the local grocery store. They provide an excellent source of omega-3 fatty acids. These fatty acids are good for heart health as well as nervous system and brain development.

While you are pregnant, your baby depends on you for a supply of a very important fatty acid: DHA (docosahexaenoic acid) an omega-3 fatty acid.

After the baby leaves the womb, the main source of DHA comes from the mother’s breast milk.

Eating fish rich in omega-3 fatty acids ensures you are receiving enough for your good as well as your baby’s well-being.

Now, let me show you two recipes. They not only taste good, they're healthy and helpful, too!

Spinach and Fish Congee

5 oz halibut

1 cup spinach

½ cup jasmine white rice

1 cup of low sodium chicken or vegetable broth

1 cup of water

  1. Wash rice and soak it for 30 minutes.

  2. Wash fish, and slice it into small pieces. Chop the spinach into thin threads.

  3. Place rice, broth, and water in a pot and bring to a boil. Reduce the heat and cook for another 30 minutes.

  4. Add the fish and spinach once the soupy rice is done and cook for another 3 to 5 minutes. Add a pinch of salt to taste and serve.


Herbal Fish Soup with Ginger

8 oz. halibut or sea bass, sliced into thick pieces

6 slices of fresh ginger

2 tsp rice wine for cooking

3 cups water


9 gm. Huang Qi (astragalus)

9 gm. Dang Shen (codonopsis roots)

4 pieces Goji Berry

  1. Put all the herbal ingredients together in a pot with 3 cups water and cook for 20 minutes to make a soup. Strain out the herbs and discard.

  2. In a separate pot, put together the fish, herbal soup, and ginger and cook for 5 to 10 minutes. Add the rice wine and a pinch of salt, and cook for 1 minute.

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