4 Nutrient-Rich Fish to Feed Your Child After the Start of Autumn: Tender, Fragrant, and Delicious—Now Is the Prime Time to Enjoy Them

As summer heat gradually fades after the Start of Autumn, the lingering warmth of the "Indian summer" remains noticeable, accompanied by a touch of dryness in the air. This is the perfect time to embrace the traditional practice of "autumn fattening"—eating nourishing foods to prepare for the colder months. While rich meats are often recommended, the lingering warmth calls for lighter yet nutritious options. This is where fish comes in: tender, flavorful, and packed with nutrients, it’s an ideal choice for children during this transitional season.

1. Perch: Few Bones, Tender Meat—Perfect for Kids

Autumn is the prime season for perch, when its flesh is plump, snow-white, and delicately textured. With minimal and neatly arranged bones, it’s a safe and enjoyable option for children. Steaming is the best way to preserve its natural sweetness—each bite evokes the crisp, refreshing essence of autumn rivers.

Recommended Recipe: Steamed Perch

1. Clean the perch and score both sides. Marinate briefly with cooking wine and salt.

2. Place ginger slices and scallion segments on a plate, lay the fish on top, and add a few more ginger slices on its surface.

3. Steam over high heat for 8–10 minutes (adjust based on fish size) after the water boils.

4. Remove the fish, discard excess liquid, and replace the cooked ginger and scallions with fresh scallion shreds and red pepper strips.

5. Drizzle with soy sauce for steaming fish. Heat a spoonful of peanut oil until smoking and pour it over the scallions—a sizzling burst of aroma awaits!

2. Tongue Sole (Longli Fish): A Treasure from the Sea

Tongue sole, named for its flat, tongue-like shape, has thick, tender flesh with minimal bones. Its mild, briny flavor is subtle yet delightful. Coated in a thin layer of starch and dry-fried, it becomes crispy on the outside and tender inside—a finger-licking treat kids will adore.

Recommended Recipe: Dry-Fried Tongue Sole

1. Cut the fish fillets into segments and marinate with salt, white pepper, and cooking wine.

2. Mix equal parts starch and flour in a bowl.

3. Lightly coat the fish segments in the mixture, shaking off any excess.

4. Fry at medium heat (when chopsticks bubble in the oil) until golden and set. Remove and drain.

5. Increase the oil temperature and refry until crispy. Sprinkle with salt and pepper while hot.

3. Yellow Croaker: Autumn’s Gift of "Garlic-Clove Meat"

Yellow croaker is at its plumpest in autumn, with firm, garlic-clove-shaped flesh. Braising it in a savory sauce highlights its rich flavor—the tender meat and aromatic sauce are so irresistible that kids will gladly ask for extra rice!

Recommended Recipe: Braised Yellow Croaker

1. Clean the fish and lightly coat both sides with starch.

2. Pan-fry until golden on both sides. Set aside.

3. Sauté minced ginger, garlic, scallions, and optional dried chili in the remaining oil. Add soybean paste and sweet flour sauce to enhance the aroma.

4. Pour in cooking wine and light soy sauce, followed by hot water. Return the fish to the pot.

5. Add a hint of sugar for freshness, cover, and simmer for 8–10 minutes until the sauce thickens. Garnish with scallions before serving.

4. Mackerel: The Ocean’s Bounty for Autumn

Post-autumn, mackerel migrates and reaches its peak fattiness. Its thick, boneless meat offers a sweet, slightly briny flavor. Minced into a paste and paired with fresh autumn chives, it makes an exquisite filling for dumplings—a comforting seasonal delicacy cherished by coastal families.

Recommended Recipe: Mackerel and Chive Dumplings

1. Carefully remove the mackerel meat and mince it into a fine paste.

2. Gradually incorporate Sichuan pepper water while stirring vigorously in one direction until the paste becomes sticky and absorbs the liquid.

3. Add minced pork fat (or fatty pork) for richness, along with ginger, salt, white pepper, and a dash of sesame oil. Mix well.

4. Right before wrapping, fold in finely chopped chives.

5. Wrap the filling into dumplings and boil until cooked. The filling melts in your mouth, with the chives’ sharpness perfectly complementing the fish’s sweetness.

Embracing Autumn’s Bounty

As the autumn breeze sets in, these four fish—perch, tongue sole, yellow croaker, and mackerel—each shine in their unique ways. Whether steamed, fried, braised, or stuffed into dumplings, their humble preparations yield extraordinary flavors. The delicate richness of fish nourishes growing children without overwhelming their palate. These fish-filled moments become cherished memories, offering both comfort and resilience against the seasonal dryness. In the rhythm of the changing seasons, such meals become a gentle, flavorful embrace—a testament to nature’s generosity and the joy of sharing wholesome food with loved ones.

In many cultures, autumn is a time of harvest and gratitude, and what better way to celebrate than with meals that are both nutritious and delicious? Fish, as a lean source of protein and omega-3 fatty acids, supports cognitive development and overall health in children. Its light yet satisfying nature makes it ideal for the transition from summer to autumn, when the body needs nourishment without heaviness.

Beyond the recipes shared, consider incorporating fish into weekly meals in varied forms—soups, grilled dishes, or even baked preparations. The key is to choose fresh, sustainably sourced fish to ensure the best flavor and nutritional value. Involving children in the cooking process can also spark their interest in healthy eating—whether it’s watching the sizzle of hot oil on steamed fish or helping wrap dumplings, these experiences create lasting bonds and positive associations with food.

As the days grow shorter and the air crisper, let the kitchen be a place of warmth and creativity. With these fish dishes, you’re not just serving meals—you’re crafting memories, fostering health, and honoring the timeless traditions that connect us to nature’s cycles. So, embrace the season’s offerings and enjoy every flavorful bite!