A lower-calorie way to make Fish porridge
Fish porridge with sliced white fish, ginger and leafy greens
Creamy mixed-rice porridge, tender white fish, ginger and greens make a light fish porridge for about 380 kcal per bowl.
Delicate fish should be poached after the congee is complete. A white-and-brown rice blend simmers in fish stock until creamy, then thin equal fish slices slip into barely moving liquid. Ginger, coriander and white pepper keep the bowl clean and aromatic.
What changes—and what stays
From with fried shallots, fried dough and heavy seasoning often 500–700 kcal to 380 calories
Build the porridge before adding fish, use a measured mixed-rice portion and finish with greens instead of fried toppings. Clean fish stock, ginger, white pepper, coriander and spring onion support the mild fish without masking it under soy or oil.
| Part | Conventional | Lighter | Why |
|---|---|---|---|
| Core method | More added fat or a heavier proportion | Build the porridge before adding fish, use a measured mixed-rice portion and finish with greens instead of fried toppings | Clean fish stock, ginger, white pepper, coriander and spring onion support the mild fish without masking it under soy or oil. |
How the flavor stays
Clean fish stock, ginger, white pepper, coriander and spring onion support the mild fish without masking it under soy or oil.
A cost rule that survives inflation
Frozen white fish portions are dependable and often cheaper than fresh fillets, while rice and leafy greens stretch them into eight bowls.
Ingredients for 8
Measure first; timing is part of how this recipe uses less fat.
- 1 kgskinless white fish fillets
- 500 gwhite and brown rice blend
- 3.5 lreduced-salt fish or chicken stock
- 800 gbok choy
- 70 gfresh ginger
- 30 gspring onions
- 30 gfresh coriander
- 20 mlreduced-salt soy sauce
- 8 mltoasted sesame oil
- 5 gwhite pepper
Method
Each step includes heat, a visible cue, and a recovery.
Step 1 · follow the visible cue
Slice fish to one thickness
Check for bones, dry the fillets and cut across them into equal thick slices, keeping the pieces chilled while rice cooks.
Look for: The slices are uniform, bone-free and dry with clean edges rather than torn flakes.
Step 2 · follow the visible cue
Cook the mixed-rice porridge
Rinse rice and simmer with stock and half the ginger until white grains dissolve and brown grains become completely tender.
Look for: The porridge flows thickly and no hard brown-rice centre remains when a grain is pressed.
Step 3 · follow the visible cue
Poach fish below a boil
Lower fish slices into barely simmering porridge in a single layer and leave them undisturbed until opaque and just flaking.
Look for: The fish is pearly white and intact, with moist flakes that separate under gentle pressure.
Step 4 · follow the visible cue
Wilt greens and garnish
Fold in bok choy only until bright, then portion carefully with ginger, spring onion, coriander, pepper and measured sesame oil.
Look for: Fish slices remain whole, greens are vivid and the porridge surface has no visible oil slick.
Calories at the same serving size
171 kcal · 31% lower estimated
The estimate uses the listed ingredients divided into 8 servings. Brand labels, trimming, and the amount left in the pan can change the result.
Keep the leftovers in the same spirit
Fish porridge is best fresh. Refrigerate for one day and reheat gently to steaming once, adding stock so the fish does not break up.
Fish porridge is best fresh. Refrigerate for one day and reheat gently to steaming once, adding stock so the fish does not break up.
Frequently asked questions
Why did the fish disintegrate?
The porridge boiled hard or was stirred after adding fish. Use equal thick slices and a barely moving simmer.
Which fish works well?
Firm white fish such as barramundi, cod or pollock works; always remove every bone before slicing.
- skinless white fish fillets1 kg
- white and brown rice blend500 g
- reduced-salt fish or chicken stock3.5 l
- bok choy800 g
CaloNote · mobile analysis example
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This uses the real CaloNote meal-detail layout with this recipe’s photo and estimated nutrition. Actual AI results vary with the photo and portion.
Analyze my meal in CaloNoteMethod and sources
Recipe development and nutrition review: CaloNote Editorial
This editorial recipe uses ingredient-level nutrition estimates and reviewed cooking principles. It is not represented as physically test-cooked, and nutrition is approximate.
- Singapore Health Promotion Board — Energy and nutrient composition
- HealthHub Singapore — My Healthy Plate
Published and last reviewed: August 25, 2026
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