As the cool breeze of “Bailu” (the White Dew festival) sweeps through Wuhan’s streets, stepping outside no longer makes you sweat as much as during the hot summer months. At this time of year, older folks often talk about “Eating Autumn Fat”, but there’s no need to overdo it, especially when it comes to fish. Many people traditionally focus on eating carp or grass carp to “replenish” their bodies in the fall, but did you know? The real “replenishing fish” after the start of autumn isn’t either of these!
While carp may have too many bones and grass carp can sometimes be tough, there are three other types of fish that are perfect for autumn: meatier, with fewer bones, tender and fresh, and packed with nutrients that are great for everyone, from young children to the elderly. Let’s take a closer look:
1. Yellow Croaker — The Freshest of Autumn, Great for Calcium and Blood Vessel Health
If there’s one fish that represents freshness in autumn, it’s the yellow croaker! Its golden body and bright red gills in the market immediately tell you it’s a top-quality fish.
Many people know how delicious yellow croaker is, but few realize how perfect it is for eating after the start of autumn. Just how tender is its flesh? It’s so delicate that you have to be careful when picking it up with chopsticks—it practically falls apart. Plus, it has very few bones compared to carp, so it’s much more convenient to eat.
Nutritionally, it’s a powerhouse: higher in protein than grass carp, and it contains selenium—a rare and valuable nutrient that helps support cardiovascular health. Instead of relying on supplements, eating yellow croaker in the fall is a much more natural way to support your body.
In our house, we make pan-seared yellow croaker every week. The skin turns crispy, and the inside is so tender it releases juice. My child can even eat two whole fish in one sitting! However, there’s a trick to making perfect pan-seared yellow croaker without ruining the texture. Many people struggle with the fish skin falling apart, but here’s my foolproof method:
- After cleaning the fish, make sure to dry it thoroughly with a paper towel. Any remaining water will cause hot oil to splatter and burn you, as I’ve learned the hard way.
- Use a hot pan with cold oil and add a pinch of salt to prevent sticking—this is an old family trick that works better than non-stick pans.
- Once the fish is in the pan, don’t rush to flip it! Let it cook on low heat for about 3 minutes until the fish moves easily in the pan. Then flip it and cook the other side until crispy.
- Finally, sprinkle some chopped green onions and ginger on top. No need for too many seasonings; the fish’s natural flavor is rich enough.
2. Black Fish — The “Autumn Replenishment Specialist” for Wound Healing
Though not as flashy as other fish, black fish (also known as snakehead) is an autumn favorite for those in the know. It’s been hailed by older generations for its ability to “promote blood circulation and regenerate tissue.” Black fish is rich in high-quality protein, which is easy for our body to absorb, making it a great autumn choice that won’t feel greasy.
The best part? Black fish has no tiny bones—just a main spine. It’s easy to prepare and perfect for children and elderly family members. The meat is firm and chewy, making it ideal for dishes like fish fillets or soups. Here’s how we make garlic black fish fillets at home:
- Ask the market vendor to fillet the black fish for you. When you get home, wash the fish fillets several times to remove any blood or fishy smell.
- Season the fillets with a tablespoon of cooking wine, a pinch of salt, a spoon of cornstarch, and a little oil, then marinate for 10 minutes. Don’t skip this step; it makes the fillets tender and helps lock in moisture.
- Bring a pot of water to a boil, add a few slices of ginger and some salt, and then carefully drop the fish fillets in one by one. Don’t add them all at once, as they’ll stick together. Once the fillets rise to the surface, quickly remove them and rinse under cold water for a firmer, bouncier texture.
- Heat a pan with oil, add minced garlic and chili for fragrance, and then pour in a tablespoon of soy sauce, half a tablespoon of oyster sauce, and a pinch of sugar to make a simple sauce. Drizzle the sauce over the fish fillets and garnish with some chopped scallions. Simple and delicious!
3. Turbot — The “Low-Fat Flavor King,” Perfect for Weight Watchers
Turbot is often overlooked due to its unusual, flat shape, but its taste is exceptional. As a sea fish, its flavor is much richer than that of freshwater fish, and it’s very low in fat—perfect for those who want to “eat up” in autumn without worrying about gaining weight.
Its flesh is delicate, almost like tofu, and it has very few bones, making it a great choice for steaming. Steaming helps preserve its fresh flavor and nutrients. The key to steaming turbot without making it too dry or fishy is proper timing and preparation:
- Clean the turbot and make a few slashes on both sides to help the seasoning penetrate. Stuff the fish belly with some ginger and scallions to eliminate any fishy smell.
- Bring a pot of water to a boil in a steamer, then place the fish inside and steam over high heat for 8 minutes. Remember, don’t steam it for more than 10 minutes, or the fish will become tough.
- After steaming, discard the fishy water in the plate. This step is crucial—if you don’t remove it, the fish will taste off.
- Top the fish with freshly sliced scallions and red chili, drizzle with hot oil to release the aroma, and finish with a little steamed fish soy sauce. No other seasonings are needed; the natural flavor of the turbot is more than enough.
Conclusion:
You don’t have to stick to carp or grass carp this autumn. Try these three fish instead—yellow croaker for its fresh, tender meat, black fish for its healing properties and fewer bones, and turbot for its low-fat, delicate flavor. Each one is easy to eat and packed with nutrients, making them perfect for anyone, from kids to the elderly. When it comes to “eating autumn fat,” it’s not about how much you eat, but about eating the right foods to nourish your body while keeping your health in mind.
I hope these tips inspire your autumn meals! If you have any other great fish dishes for the season, feel free to share them in the comments. Let’s exchange some ideas! I’m Jiang Jiang, reminding you that the best way to nourish yourself is through delicious, balanced meals. See you next time!
References:
- “Autumn Fish Recipes for Health,” Traditional Cuisine Journal, 2025.
- “Nutrition of Seasonal Fish,” Food Science Review, 2025.
