Confinement food is built around one idea: you’ve just lost blood, done something physically enormous, and are now feeding another person. Fish earns its place because it’s protein that’s easy to digest, and because a steamed dish is gentler on a recovering body than anything fried.
This is a classic tenggiri recipe, and there’s one thing to know before you make it a daily fixture.
A note on tenggiri and mercury, which is rarely mentioned.
Tenggiri is Spanish mackerel, and it’s higher on the mercury scale than most fish sold here. Mercury passes into breast milk.
Health authorities suggest nursing mothers limit Spanish mackerel to around three servings a month. That isn’t a reason to avoid this dish. It’s a reason not to eat it several times a week for a whole month of confinement, which is exactly what a “must-have confinement fish” framing can lead to.
Lower-mercury fish to rotate in: salmon, threadfin (ikan kurau), pomfret, cod, sea bass, tilapia, and prawns. Threadfin in particular is a confinement staple for good reason: mild, tender and easy to digest.
Avoid entirely while breastfeeding: shark, swordfish, marlin, king mackerel and tilefish.
Steamed Tenggiri Fish
What you need
- 2 tenggiri (Spanish mackerel) steaks
- 1 tsp tamarind paste, diluted with ½ cup water
- 1 onion, coarsely chopped
- 3cm ginger, thinly sliced
- 4cm fresh young turmeric, thinly sliced
- 1 stalk lemongrass, trimmed and bruised
- 4 garlic cloves, thinly sliced
- 1 tsp cracked black peppercorn
- 1 turmeric leaf, bruised and knotted
- Lemon slices
- Honey
- Salt, to taste
What you do
- Mix the tamarind water with honey and salt.
- Arrange the fish on a heatproof dish and garnish with the ginger, turmeric, lemongrass, garlic, onion, peppercorn and turmeric leaf.
- Pour the tamarind and honey mixture over the fish.
- Steam for 20–25 minutes, until the flesh flakes easily.
- Garnish with lemon slices and serve hot with rice.
Substituting: this works just as well with threadfin, pomfret or sea bass. Thinner fillets need less time, so start checking at 12–15 minutes.
Why these ingredients
- Ginger and turmeric are the backbone of confinement cooking. Both are considered “warming” in traditional practice, and both are good for nausea and digestion.
- Lemongrass and tamarind cut the strong flavour of mackerel, which helps when appetite is patchy.
- Steaming instead of frying keeps it light. Most new mothers find heavy food difficult in the first weeks.
Eating well through confinement
Beyond fish, here’s what to focus on in the first month:
- Iron. You’ve just lost blood, and around three quarters of pregnant women in Singapore are already iron deficient before delivery. Red meat, dark leafy greens, dhal and tofu, ideally with something acidic alongside to help absorption.
- Fluids, particularly if breastfeeding. Confinement practices sometimes discourage plain water in favour of herbal drinks. Either way, the total volume matters.
- Protein at every meal, for tissue repair.
- Fibre. Constipation after birth is extremely common and rarely discussed, and it’s much easier to prevent than to fix.
A note on rice wine, which appears in a great many confinement dishes: most of the alcohol cooks off with prolonged heating, but not all of it, and it does pass into breast milk. If a dish has been simmered at length there’s very little left. If it’s been splashed in at the end, there’s more. Something to be aware of, not something to worry about.
Frequently asked questions
Is tenggiri safe to eat during confinement?
In moderation. Tenggiri is Spanish mackerel, which is higher in mercury than most fish sold here, and mercury passes into breast milk. Guidance for nursing mothers is around three servings a month. Enjoy the dish, but rotate in lower-mercury fish such as threadfin, salmon, pomfret, cod or sea bass instead of eating it several times a week.
Which fish should I avoid while breastfeeding?
Shark, swordfish, marlin, king mackerel and tilefish, all of which are high in mercury. Spanish mackerel or tenggiri should be limited rather than avoided. Lower-mercury options including salmon, threadfin, pomfret, sea bass, tilapia and prawns can be eaten more freely.
Why is fish recommended during confinement?
It’s easily digestible protein at a point when your body is repairing tissue and, if you’re breastfeeding, supporting another person. Steamed instead of fried also suits the reduced appetite most women have in the first weeks.
Can I use a different fish in this recipe?
Yes. Threadfin, pomfret and sea bass all work well and are lower in mercury. Reduce the steaming time for thinner fillets. Start checking from around 12 to 15 minutes.
Is the rice wine in confinement food a problem while breastfeeding?
Most of the alcohol cooks off during prolonged heating, though not all of it, and what remains does pass into breast milk. A long-simmered dish retains very little; wine added at the end retains more. Be aware of it, but there’s no need to feel anxious.
Read next
- Vegetarian confinement recipes
- Iron deficiency: why three in four Singapore mums run low
- Burping a breastfed baby
This article is general information and not a substitute for medical or dietary advice. If you have a specific health condition or concern about your diet while breastfeeding, speak to your doctor or a dietitian.