HONG KONG — If you’re constantly feeling drained, even after what should be a restful night’s sleep, the answer to your exhaustion might be sitting on your dinner plate. According to Japanese Kampo medicine expert Dr. Takashi Sugiyama, certain fish offer more than just great taste—they carry medicinal properties that can combat fatigue, improve digestion, and even help prevent osteoporosis.
In his book “Eat Well, Feel Better,” Dr. Sugiyama, who serves as a Kampo medicine advisor and president of the Kanagawa Chinese Medicine Research Association, explains how three common fish varieties can be powerful allies in the fight against persistent tiredness. For Hong Kongers constantly juggling demanding work schedules and fast-paced lifestyles, these insights offer a practical, food-based approach to reclaiming energy.
Sea Bream: A Gentle Tonic for Digestion and Circulation
Known locally as “luk yu,” sea bream is an affordable and widely available fish in Hong Kong. In Kampo medicine, it is classified as a neutral food, making it suitable for a wide range of constitutions. Dr. Sugiyama notes that sea bream can help address poor liver function, anemia, poor circulation, chronic fatigue, loss of appetite, dry skin, headaches, and even signs of aging.
This fish is particularly beneficial for individuals with spleen deficiency (weak digestion), kidney deficiency (low energy and dull complexion), and yin deficiency (dry skin and a tendency toward heat). To maximize its restorative effects, Dr. Sugiyama recommends pairing sea bream with mineral-rich ingredients like kombu or seaweed, which can help the body recover from exhaustion. Alternatively, combining it with rice or potatoes supports gut health, making it an excellent choice for those with sensitive stomachs.
Recipe: Kombu Sea Bream Rice Soup
Ingredients: 1–2 sea bream fillets, 1 small piece of kombu (5×5 cm), 1–2 bowls of cooked rice, 3 slices of ginger, chopped spring onions, salt, and white pepper to taste.
Method: Simmer kombu and ginger in 500 ml of water for 15–20 minutes to create a broth. Remove the kombu and ginger, then gently poach the sea bream in the broth until cooked. Season with salt and white pepper. Place rice in a bowl, top with the cooked fish, and pour the hot broth over everything. Garnish with spring onions and serve.
Salmon: Warming the Body and Strengthening Bones
Salmon is classified as a warming food in Kampo medicine. Dr. Sugiyama explains that it can help combat aging, improve digestive function, stimulate appetite, reduce persistent fatigue, alleviate nausea, and support bone health.
This fish is especially recommended for those with qi deficiency (chronic tiredness and weakness), blood deficiency (pale complexion and dizziness), blood stasis (poor circulation and stiffness), and spleen deficiency (weak digestion). To amplify its benefits, pair salmon with scallions or leeks—both of which are considered warming ingredients that boost circulation. Alternatively, combining salmon with dairy products enhances calcium absorption thanks to the fish’s high vitamin D content, making it a powerful duo for osteoporosis prevention.
Recipe: Lemon Dill Baked Salmon
Ingredients: 2 salmon fillets, half a lemon (sliced), fresh dill, 1 tbsp olive oil, ½ tsp sea salt, and black pepper.
Method: Pat the salmon dry, place on a baking tray, and drizzle with olive oil. Season with salt and pepper, then top with lemon slices and dill. Bake at 200°C for 15–20 minutes until the fish is cooked through. Serve immediately.
Cod: A Versatile Fish for Circulation and Bone Health
Cod is another neutral ingredient in Kampo medicine, prized for its ability to improve liver function, reduce fatigue and feelings of heaviness, enhance blood circulation, and alleviate anemia and irritability. It is also believed to slow aging and strengthen bones.
Cod is particularly suited for those with blood stasis (poor circulation), blood deficiency (pale complexion and dizziness), qi deficiency (fatigue and weakness), and kidney deficiency (fragile bones and premature aging). Because cod contains fat-soluble vitamin D, Dr. Sugiyama recommends cooking it with oil—through grilling or frying—to maximize nutrient absorption. Pairing cod with vitamin C-rich vegetables boosts its skin-enhancing effects, while combining it with dairy products improves calcium uptake for stronger bones.
Recipe: Crispy Baked Cod Strips
Ingredients: 1–2 cod fillets, 1 egg, ½ cup low-gluten flour, 1 cup breadcrumbs, olive oil spray, 1 tsp salt, and black pepper.
Method: Cut cod into strips. Set up three bowls: flour mixed with salt and pepper, beaten egg, and breadcrumbs. Coat each strip in flour, then egg, then breadcrumbs. For an air fryer, cook at 190°C for 10–15 minutes, flipping halfway. For an oven, bake at 200°C for 15–20 minutes until golden and crispy. Serve with your favorite dipping sauce.
The Bigger Picture: Food as Medicine
Dr. Sugiyama’s insights remind us that the kitchen can be a powerful pharmacy. For Hong Kongers battling chronic stress, long hours, and the city’s relentless pace, incorporating these three fish into weekly meals offers a simple, delicious way to support overall vitality.
While these recommendations are rooted in traditional wisdom, individual constitutions vary. Those with specific health concerns should consult a healthcare professional before making significant dietary changes. For further reading, explore related topics such as traditional Chinese medicine soups for fatigue relief or herbal remedies for improved circulation and digestion.