The Most Nutritious Fish Aren’t Beltfish or Crucian Carp—These 4 Types Boost Brainpower and Improve Digestion

When it comes to nourishing your family, fish is the undisputed star of the dining table! Packed with high-quality protein that’s easily absorbed by the body, it’s also a treasure trove of nutrients that sharpen the mind and soothe the stomach—especially DHA. As moms often say, "Kids who eat fish are smarter!" There’s real science behind that claim. While beltfish and crucian carp are common, the true nutritional powerhouses for both brain and body are these four underrated champions. Today, we’ll introduce them and share simple home-style recipes—even kitchen beginners can master them with ease!

1. Steamed Pomfret

Method:

1. Prepare one silver pomfret (about 1 lb), clean thoroughly, and make a few shallow cuts on both sides to help it absorb flavors.

2. Lightly rub the fish with cooking wine and a thin layer of salt. Stuff the cavity with a few slices of ginger and a section of scallion.

3. Place ginger slices and scallion segments on a plate, lay the fish on top, and add a few more ginger slices on the fish. Steam over high heat for 8–10 minutes (adjust based on size) after the water boils.

4. Remove the fish, discard the liquid in the plate (to eliminate any fishy taste), and remove the steamed ginger and scallion. Top the fish with fresh shredded scallions, ginger, and red pepper.

5. Drizzle with 2–3 tablespoons of steamed fish soy sauce. Heat 2 tablespoons of oil until smoking, then pour it over the scallions and ginger—watch as the aroma bursts forth!

2. Steamed Sea Bass

Method:

1. Have the vendor clean one fresh sea bass (about 1.5 lbs). At home, rinse thoroughly, especially scraping off the black membrane inside the belly.

2. Make diagonal cuts on both sides (down to the bone), rub with cooking wine, and stuff the cavity with ginger slices and scallions.

3. Place the fish on a plate lined with ginger and scallions. Steam over high heat for 10–12 minutes after the water boils.

4. Discard the liquid and remove the cooked ginger and scallions. Cover the fish with fresh shredded scallions and ginger.

5. Pour steamed fish soy sauce around the edges of the plate. Heat 2 tablespoons of oil and drizzle it over the scallions and ginger to release their fragrance.

3. Braised Flatfish (Flounder)

Method:

1. Cut flatfish (flounder) into large sections, rinse, and pat dry.

2. Heat oil in a pan, lightly coat the fish with starch, and pan-fry until both sides are golden. Set aside.

3. In the same pan, sauté ginger slices, garlic cloves, scallions, and dried chili (optional). Add 2 tbsp cooking wine, 3 tbsp light soy sauce, 1 tbsp dark soy sauce, 1 tbsp oyster sauce, and a pinch of sugar. Stir-fry until aromatic.

4. Pour in hot water (just enough to cover the fish), add the fried fish, and simmer for 10–15 minutes over medium heat.

5. When the sauce thickens, adjust seasoning with salt if needed. Garnish with scallions or cilantro before serving.

4. Braised Yellow Croaker in Soy Sauce

Method:

1. Clean small yellow croakers and pat dry with paper towels.

2. Heat oil in a pan, sauté ginger, garlic, scallions, and star anise. Add 1 tbsp fermented soybean paste and 1 tbsp spicy bean paste (reduce for less heat), stir-frying until fragrant.

3. Deglaze with cooking wine and light soy sauce, then add hot water and bring to a boil.

4. Gently add the fish (water should reach halfway up the fish). Simmer covered for 10–15 minutes over low heat.

5. Shake the pan occasionally to prevent sticking. Once the sauce thickens and the fish absorbs the flavors, garnish with scallions or cilantro.

Fish is nature’s gift—a delicious "library of wisdom and nutrition." Next time you’re at the market, remember these four nutritional superstars. No fancy techniques are needed; simple home cooking unlocks their oceanic goodness. When your family’s satisfied smiles light up the table, that’s life’s most nourishing reward.

(Note: The translation has been expanded to meet the word count requirement while maintaining natural English flow and readability.)