Winter Melon and Lotus Seed Snakehead Fish Soup: Recipe & Benefits

Winter Melon and Lotus Seed Stewed Snakehead Fish – Medicinal Diet Primer

Introduction to Medicinal Diet

Winter Melon and Lotus Seed Soup with Snakehead Fish (Benincasa hispida, Nelumbo nucifera, Channa argus) is a traditional medicinal膳食 that combines moistening-nourishing effects with promoting urination and dispelling Dampness. It is widely popular among the Lingnan folk. This soup is primarily made with winter melon, lotus seeds, and snakehead fish, supplemented with small amounts of tangerine peel (Citri Reticulatae Pericarpium) and fresh ginger (Zingiber officinale), then slowly simmered over gentle heat. The resulting broth is clear, light, and sweet in flavor, especially suitable for consumption at the turn of summer and autumn or when Damp-Heat Encumbers the Spleen (Damp-Heat invading the Spleen). Snakehead fish has tender flesh with few bones, winter melon is sweet and soft, and lotus seeds are powdery with a lingering sweetness. Their combination not only brings out the natural flavors of the ingredients but also embodies the principle of food and medicine sharing the same source (medicinal foods).

The exquisite combination of this medicinal dish lies in: winter melon (Benincasa hispida) is cool in nature and drains water; lotus seed (Nelumbo nucifera) is neutral in nature and tonifies the Spleen; snakehead fish (Channa argus) is neutral in nature and nourishes the Blood. Together, one clears, one tonifies, and one nourishes, allowing the dish to dispel pathogens without damaging the healthy qi, and to tonify deficiency without promoting dampness. Traditionally, it is used for postpartum deficiency, post-surgery recovery, chronic nephritis with edema, and recuperation from summer heat-dampness damaging the body. It is also a home-style nourishing soup suitable for all ages, from the elderly to children. Its cooking method may appear simple, yet it embodies the deep logic of “holistic regulation” in Traditional Chinese Medicine.

Efficacy of Medicinal Diet

The main actions of winter melon and lotus seed stewed snakehead fish can be summarized as “fortify the Spleen and promote urination, clear Heat and nourish Yin, tonify Blood and engender flesh.” Winter melon is the sovereign, excelling in clearing Lung Heat, promoting urination, and reducing swelling and distention. The tartronic acid it contains also inhibits the conversion of carbohydrates into fat, making it especially suitable for those who are overweight or have mild edema. Lotus seed is the minister, capable of fortifying the Spleen and stopping diarrhea, boosting the Kidneys and securing essence, and nourishing the Heart and calming the Spirit. When combined with winter melon, it promotes urination without damaging Yin, allowing water-dampness to be eliminated from the Lower Burner while the body fluids are retained.

The snakehead fish (also known as black fish or raw fish) serves as an adjuvant and envoy. Its flesh is neutral in nature and sweet in taste, entering the Spleen, Stomach, and Liver meridians. It can tonify the Spleen and boost Qi, nourish Blood and generate flesh, dispel stasis and promote regeneration. Rich in high-quality protein and various amino acids, it is notably beneficial for post-surgical wound healing, postpartum insufficient lactation, as well as anemia and general weakness. When the three ingredients are combined in a soup, the preparation simultaneously clears and drains excess Dampness and Water from the body while nourishing the depleted Qi and Blood, achieving a balanced state of “clearing and tonifying in combination, supporting the Upright and dispelling the Pathogenic.”

Adjunctive regulatory effect

Long-term consumption of this soup can provide certain adjunctive improvement for mild proteinuria and hypoproteinemia caused by chronic nephritis, as it reduces the burden on the kidneys through promoting diuresis while simultaneously supplementing high-quality protein. For pediatric cases of *ganji* (infantile malnutrition) resulting from Spleen Deficiency, or for poor appetite and loose stools, this soup also aids in harmonizing the Middle and stimulating the appetite.

Effects of Traditional Chinese Medicine

From a Traditional Chinese Medicine perspective, the formulation principle of winter melon and lotus seed soup with snakehead fish is rooted in the “Lung–Spleen–Kidney” axis of water metabolism. Winter melon (Benincasa hispida), white in color and entering the Lung meridian, is cold and slippery in nature, capable of “opening the ghost gate and cleansing the mansion”—i.e., diffusing Lung qi and regulating water passages to promote diuresis and reduce edema. Lotus seed (Nelumbo nucifera), yellow in color and entering the Spleen meridian, is sweet and astringent in taste, able to “awaken the Spleen earth and secure the water gate,” preventing excessive diuresis from damaging Spleen yang. Snakehead fish (Channa argus), as a substance of blood and flesh, can “replenish essence and nourish blood, expel toxins and promote tissue regeneration.” Its nature is mobile rather than static, helping to propel qi and blood circulation, allowing water-dampness to resolve through qi transformation.

The brilliance of the entire formula lies especially in its proportional compatibility: Wax gourd (Benincasa hispida) is used in the largest amount, drawing on its light, clear, dispersing properties; lotus seed (Nelumbo nucifera) comes next, leveraging its stabilizing and centering nature; snakehead fish (Channa argus) is used in moderate quantity, taking advantage of its ability to tonify without causing stagnation. These are supplemented by small amounts of tangerine peel (Citri Reticulatae Pericarpium) to regulate qi and dry dampness, and fresh ginger (Zingiber officinale) to warm the middle and dissipate cold, thereby both moderating the slight coldness of wax gourd and aiding lotus seed in transportation and transformation. In this way, the formula “promotes urination without damaging the right (zheng) qi, and tonifies deficiency without obstructing dampness,” precisely conforming to the principle of simultaneous attack and supplementation as stated in the *Huangdi Neijing*: “When major accumulations and aggregations are present, one may attack them, but cease once they have declined by more than half.”

According to the *Compendium of Materia Medica*, snakehead fish (*Channa argus*) “nourishes the Heart and Yin, clears Kidney water, moves water and percolates dampness.” Combined with wax gourd (*Benincasa hispida*), it enhances the action of “transforming Qi and moving water.” Lotus seed (*Nelumbo nucifera*) “connects the Heart and Kidney, fortifies the Stomach and Intestines, and secures essence.” The three agents target the Upper, Middle, and Lower Jiao respectively, comprehensively addressing water metabolism and Qi-blood transformation throughout the body, forming a coherent structural framework.

Suitable Population

This medicinal food is most suitable for individuals with water-dampness internal stagnation accompanied by qi and blood deficiency, specifically including the following categories: First, women and patients who are constitutionally weak after childbirth or surgery, with slow wound healing and mild lower extremity edema. The flesh-regenerating and blood-nourishing effects of snakehead fish (Channa argus) work synergistically with the swelling-reducing action of winter melon (Benincasa hispida) to promote recovery. Second, patients with chronic nephritis or nephrotic syndrome in remission, presenting with mild edema, positive urine protein, subjective fatigue, and poor appetite. Under the guidance of a physician, this medicinal food may be consumed once weekly as an adjunctive restorative measure.

Third, for those in summer who experience summerheat-dampness, manifesting as slight fever without pronounced rise, a heavy sensation in the head as if wrapped, short voidings of dark urine, poor appetite, and loose stools, this soup can clear summerheat and drain dampness without harming stomach qi. Fourth, for obesity of the spleen deficiency with dampness predominance type, presenting as a soft and flabby body, tendency to edema, sticky stools, and a swollen tongue with teeth marks, the combination of winter melon (Benincasa hispida) and lotus seed (Nelumbo nucifera) aids in transforming and transporting water-dampness, thereby reducing weight and lightening the body. Fifth, for middle-aged and elderly individuals suffering from irritability and insomnia, difficult urination, and soreness and weakness of the lower back and knees, lotus seed nourishes the heart and calms the spirit, while snakehead fish (Channa argus) tonifies the kidney and nourishes the blood, thus helping to improve sleep and reduce frequent nocturia.

Contraindicated Populations

Although Winter Melon and Lotus Seed Stewed Snakehead Fish Soup (Benincasa hispida, Nelumbo nucifera, Channa argus) is mild in nature, the following contraindications should still be observed: First, those with severe Spleen and Stomach Yang Deficiency with Cold (e.g., habitual poor appetite and loose stools, aversion to cold and cold extremities, cold pain in the abdomen, pale tongue with white slippery coating) should use with caution or reduce intake, as winter melon (Benincasa hispida) is cool in nature and may aggravate Cold-Dampness; appropriately increase the amount of ginger (Zingiber officinale) and reduce the proportion of winter melon. Second, it is not suitable for those with acute nephritis or the oliguric phase of renal failure, or severe edema with ascites, as the soup still contains a certain amount of water and protein; individualized dietary management under the guidance of a nephrologist is required.

Third, for individuals with an allergic constitution to fish, snakehead fish (Channa argus) is contraindicated; it can be replaced with common carp (Cyprinus carpio) or crucian carp (Carassius carassius), though their therapeutic properties differ slightly. Fourth, lotus seeds (Semen Nelumbinis) possess astringent properties; those with dry stools or constipation due to excess heat should avoid consuming them in excess, as this may aggravate bowel difficulties. Fifth, in the early stage of a common cold with fever, particularly when presenting with a wind-cold exterior pattern or damp-heat exuberance, tonic therapy should be suspended to avoid “locking the pathogen inside” (i.e., trapping pathogenic factors). In summary, it is advisable to consult a professional Traditional Chinese Medicine practitioner before consumption, choosing remedies based on one’s individual constitution and current pattern differentiation.

Ingredient proportions in the formula

The following is the precise formula ratio for one serving (sufficient for 1–2 people), and it is recommended to adjust proportionally according to the actual number of individuals.

Main Ingredients: 500g fresh wax gourd (Benincasa hispida) (with skin, seeds removed, cut into thick chunks), 30g dried lotus seeds (Nelumbo nucifera) (pre-soaked in water for 2 hours, core removed), 1 live northern snakehead fish (Channa argus) approx. 500-600g (cleaned, scaled, gutted, cut into large pieces, fish bones retained). Auxiliary Ingredients: 1 small piece tangerine peel (Citri Reticulatae Pericarpium) (about 3g), 3 slices fresh ginger (Zingiber officinale) (about 15g), 1 honeyed jujube (Ziziphus jujuba) (about 15g, cracked open), salt (to taste, about 2g, added last). Water: 2000ml (approximately 8 bowls), after simmering yields about 1200-1500ml of broth.

If used for postpartum or postoperative recovery, add 10 g of Astragalus membranaceus (Astragalus root) and 10 g of Lycium barbarum (Goji berry) to enhance the function of supplementing qi and nourishing blood. If summer-dampness is severe, add 15 g of Vigna umbellata (Red adzuki bean) and 15 g of Coix lacryma-jobi var. ma-yuen (Coix seed) to strengthen the action of promoting urination and leaching out dampness. All herbs should be purchased from a reputable pharmacy and quickly rinsed with clean water to remove surface dust beforehand.

Preparation Method

Step 1: Preparation. Gently scrub the outer skin of winter melon with a soft brush (the peel has excellent water-draining properties; do not peel it off). Remove the flesh and seeds, then cut into thick chunks about 3 cm square. Soak lotus seeds in cold water for 2 hours in advance to fully rehydrate, and check whether the bitter core has been removed (lotus seed core is cold in nature and bitter in taste; if not removed, the soup will become bitter and overly cooling). Cut the snakehead fish into pieces and pat dry the surface moisture with a kitchen paper towel; set aside.

Step 2: Frying the Fish to Set the Broth Base. Take a clean, oil-free and water-free clay pot or stainless steel pot, heat over medium heat, add a small amount of cooking oil (approximately 5 ml), and sauté ginger slices until fragrant. Then add the snakehead fish (Channa argus) pieces, frying each side for about 2 minutes until slightly golden and set. This step removes the fishy odor and allows the umami substances in the fish bones to be fully released, enhancing the aroma of the broth base.

Step 3: Combine and slow-simmer. Transfer the pre-fried snakehead fish along with the ginger slices into a soup pot (if using a straining basket, place the fish pieces directly into a soup bag). Add the wax gourd pieces, soaked lotus seeds, tangerine peel (Citri Reticulatae Pericarpium), and candied dates (Ziziphus jujuba). Pour in a sufficient amount of clean water (2000 ml) all at once. Cover and bring to a full boil over high heat, then skim off any foam. Reduce to low heat and simmer slowly for 1.5 hours. During this time, try to avoid opening the lid frequently to prevent loss of aroma.

Step 4: Season and reduce the soup. After simmering for 1.5 hours, test the winter melon with chopsticks—it should be tender and soft, the lotus seeds should be soft and glutinous, and the broth should appear milky white. Add salt to taste and stir well, then continue to simmer on low heat for another 5 minutes before turning off the heat. Note: Salt must be added at the very end; adding it too early will make the fish meat tough and the soup unevenly salty. Before serving, you may remove the fish bones. Drink the soup and eat the winter melon and lotus seeds. The fish meat can also be picked up with chopsticks and dipped in a light sauce.

Consumption Tips

1. Optimal Drinking Timing: This soup is best consumed warm on an empty stomach before lunch or dinner, 200–250 ml per serving, 2–3 times per week. It may be taken continuously for 4 weeks followed by a 1-week pause. Avoid daily long-term use to prevent excessive diuresis from damaging yin fluids. Drinking one bowl on an empty stomach in the morning also helps awaken the Spleen and Stomach and promote water-dampness metabolism.

2. Flavor Modification and Improvement: If children in the household dislike the fishy taste of fish, add two extra slices of ginger and a splash of cooking wine when pan-frying. If they do not care for the “raw green” flavor of winter melon (Donggua), briefly dry-fry the winter melon chunks in a wok before adding them to the broth. For individuals requiring strict salt restriction (e.g., those with renal hypertension), salt may be omitted entirely or replaced with a small amount of salt substitute for seasoning; however, attention must be paid to the potassium content.

3. Storage and Reheating: If the soup is not finished after cooking, remove the fish bones and herb residues, retaining only the broth, winter melon, and lotus seeds. Allow to cool, then seal and refrigerate; it can be stored for up to 24 hours. When reheating, warm over medium-low heat until just before boiling. Do not repeatedly boil for extended periods, as this may destroy nutrients. If the broth becomes cloudy or develops a sour taste, it has spoiled and should not be consumed.

4. Compatibility and Contraindications: During the consumption of this medicinal soup, the diet should be light and bland. Avoid simultaneously eating raw and cold fruits, greasy and rich foods, as well as spicy and stimulating substances, so as not to affect the absorption and efficacy of the medicinal diet. In addition, if a medicinal meal is needed as a dietary supplement while taking warming yang and promoting diuresis herbal formulas (such as Zhenwu Decoction, Wuling Powder, etc.), the prescribing physician’s opinion should be obtained in advance.