Recipes · Taiwanese · Porridge
Milkfish Congee
One serving has 337 kcal and 24 g protein, and at least a fifth of a woman's daily need of cobalamin (142%), niacin (60%), pyridoxine (39%), selenium (35%), manganese (31%) and phosphorus (31%). Ready in 55 minutes.
- Preparation: 10 min
- Cooking: 45 min
- Makes: 1 serving (559 g)
- Difficulty: Easy
- Diets: Pescatarian, Gluten-free, Dairy-free
- Contains: fish, sesame
Ingredients
- 45 g Rice, white, long-grain
- 400 g Water
- 100 g Milkfish, raw
- 6 g Ginger, fresh
- 5 g Scallions, raw
- 1 g Salt
- 0.3 g White pepper
- 2 g Sesame oil
Method
- Simmer the rice in the water for 35-40 minutes, stirring occasionally, until thick and creamy.
- Add the ginger and milkfish and simmer 8-10 minutes more until the fish is cooked through and flakes easily.
- Season with the salt and white pepper.
- Ladle into a bowl, drizzle with the sesame oil, and scatter with the scallion.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 337 kcal | 16% |
| Carbohydrates | 37.6 g | |
| Water | 485 mL | |
| Fiber | 0.91 g | 3% |
| Protein | 24 g | 50% |
| Tryptophan | 0.27 g | |
| Threonine | 1 g | |
| Isoleucine | 1.1 g | |
| Leucine | 1.9 g | |
| Lysine | 2 g | |
| Methionine | 0.69 g | |
| Cystine | 0.29 g | |
| Phenylalanine | 0.98 g | |
| Tyrosine | 0.8 g | |
| Valine | 1.3 g | |
| Histidine | 0.68 g | |
| Fat | 9.1 g | |
| Monounsaturated | 3.5 g | |
| Polyunsaturated | 2.8 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.9 g | |
| Saturated | 2 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 52 mg | |
| Calcium | 81.2 mg | 8% |
| Copper | 0.19 mg | 21% |
| Iron | 2.4 mg | 13% |
| Magnesium | 49.1 mg | 16% |
| Manganese | 0.55 mg | 31% |
| Phosphorus | 218 mg | 31% |
| Potassium | 383 mg | 8% |
| Selenium | 19.5 µg | 35% |
| Sodium | 479 mg | |
| Zinc | 1.4 mg | 17% |
| Thiamin (vitamin B1) | 0.28 mg | 25% |
| Riboflavin (vitamin B2) | 0.08 mg | 7% |
| Niacin (vitamin B3) | 8.4 mg | 60% |
| Pantothenic acid (vitamin B5) | 1.2 mg | 24% |
| Pyridoxine (vitamin B6) | 0.51 mg | 39% |
| Folate (vitamin B9) | 124 µg | 31% |
| Cobalamin (vitamin B12) | 3.4 µg | 142% |
| Choline | 4.6 mg | 1% |
| Vitamin A | 32.5 µg | 5% |
| Vitamin C | 1.3 mg | 2% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.12 mg | 1% |
| Vitamin K | 10.7 µg | 12% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.7 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
Plan weeks of recipes like this on SustainBite: meals that meet each person's vitamin and mineral needs, for a family too, with one grocery list. Free.