Papaya and Hairtail Fish Soup Recipe: Benefits for Lactation and Digestion

Introduction to Medicinal Diet

Papaya and Ribbonfish Soup (Caricae Papayae Fructus & Trichiurus lepturus) is a traditional therapeutic dish deeply rooted in Lingnan culinary culture, popular in coastal regions such as Guangdong and Fujian, and especially favored by postpartum women and individuals with weak constitutions. This soup skillfully combines fresh papaya with ribbonfish, using the sweet fruit aroma of papaya to neutralize the fishy taste of ribbonfish, resulting in a milky-white broth with a smooth, refreshing flavor. It serves both as a delicious home-style soup and as a remedy for regulating the body. In folk medicine, it is commonly used as a dietary therapy to promote lactation after childbirth, and there is a saying: “A bowl of papaya and ribbonfish soup is better than ginseng soup for supplementing qi and blood.”

From the perspective of food properties, papaya is warm in nature and sour in taste, while hairtail is neutral in nature and sweet in taste. Combined, they create a balanced, mild concoction—neither warming nor drying—suitable for extended consumption. Modern nutritional analysis indicates that papaya is rich in papain, vitamin C, and various minerals, whereas hairtail contains abundant unsaturated fatty acids and high-quality protein. Their synergistic effect yields nutritional benefits greater than the sum of their parts. This therapeutic recipe is simple to prepare, with easily obtainable ingredients, making it an ideal choice for everyday home health maintenance.

Efficacy of Medicinal Diet

The most notable effect of papaya (Carica papaya) braised with hairtail fish (Trichiurus lepturus) lies in soothing the liver and regulating qi, nourishing blood and unblocking collaterals. For issues such as blocked mammary ducts and insufficient lactation due to liver qi stagnation (Liver Qi Stagnation pattern), this soup can provide significant improvement. The papain contained in papaya promotes the digestion and absorption of protein, helping the body better utilize the nutrients from hairtail fish, thereby effectively enhancing milk production and ejection. Additionally, this soup nourishes qi and blood (Qi and Blood), improving conditions such as sallow complexion and dry skin, restoring a ruddy and glossy appearance to the skin.

For strengthening the Spleen and promoting digestion, the protease in papaya (Carica papaya) breaks down proteins and enhances gastrointestinal digestive function, offering good auxiliary regulation for individuals with poor appetite and indigestion. Meanwhile, hairtail fish (Trichiurus lepturus) is rich in omega-3 polyunsaturated fatty acids, which help reduce blood lipids and soften blood vessels, greatly benefiting cardiovascular and cerebrovascular health. Long-term moderate consumption of this soup also boosts immune function, improves sleep quality, and relieves fatigue, making it an excellent comprehensive nourishing and regulating product.

Supporting evidence from modern research

Recent studies have shown that carpaine in papaya (Carica papaya) possesses antitumor activity, while the selenium in ribbon fish (Trichiurus lepturus) is a potent antioxidant. Their combination can enhance the body’s antioxidant defense capacity. Although these findings are still in the preliminary stage, they provide a new scientific perspective on the health benefits of this traditional medicinal diet.

The role of Traditional Chinese Medicine

In TCM theory, Fructus Chaenomelis (Chinese quince) enters the Liver (LR) and Spleen (SP) meridians. It has the effects of relaxing sinews and activating collaterals, harmonizing the Stomach and transforming Dampness. It is commonly used to treat Damp Bi (impediment) with contracture and spasm, as well as soreness, heaviness, and pain in the lower back and knee joints. Meanwhile, Trichiurus lepturus (hairtail) enters the Stomach (ST) and Liver (LR) meridians. It can supplement the five Zang organs, harmonize the Middle (Jiao) and open the Stomach, nourish the Liver and stop bleeding. When combined, their medicinal effects synergize and enhance each other. The core action of this soup is “soothe the Liver and unblock collaterals” — the Liver governs free coursing and regulates qi movement. If Liver qi becomes stagnant, it leads to blocked breast milk, and distension and pain in the chest and rib-side. Fructus Chaenomelis (Chinese quince) is acrid, dispersing, warm, and unblocking, thus can soothe Liver depression; Trichiurus lepturus (hairtail) is sweet and neutral, supplementing deficiency, and can nourish blood and soften the Liver. The two complement each other.

From the perspective of qi and blood generation, the spleen and stomach serve as the source of qi and blood production. Hairtail fish (Trichiurus lepturus) fortifies the spleen and nourishes the stomach, while papaya (Carica papaya) promotes transportation and transforms dampness, jointly facilitating the generation and distribution of qi and blood. Postpartum women often suffer from qi and blood deficiency, compounded by emotional fluctuations that readily lead to liver depression. This soup both supplements qi and blood and soothes liver depression, precisely addressing the key aspects of postpartum care. For the general population, when feeling stressed, low-spirited, or experiencing discomfort in the chest and hypochondrium, consuming this soup can also achieve a calming effect on both body and mind, embodying the wisdom of “medicine and food sharing the same origin” (yao shi tong yuan) in Chinese medicine.

In addition, this soup also has a mild diuretic and anti-edema effect. The oleanolic acid component in papaya (Carica papaya) helps promote fluid metabolism, while ribbonfish provides high-quality protein, offering auxiliary benefits for individuals with edema-type obesity or mild water-sodium retention. However, TCM emphasizes syndrome-based dietary therapy; this soup is more suitable for constitutions of Qi stagnation and blood stasis or Liver depression and Spleen deficiency.

Suitable individuals

Postpartum breastfeeding women are the primary target group for papaya and hairtail fish soup, especially new mothers experiencing insufficient lactation (hypogalactia), blocked mammary ducts, or those accompanied by low mood and distension and oppression in the chest and hypochondrium. This soup effectively promotes milk secretion, improves milk quality, and simultaneously aids uterine contraction and recovery while alleviating postpartum anxiety. It is recommended to start consuming one week after delivery, 2–3 times per week, for a continuous period of 2–4 weeks, which often yields significant results.

People with Spleen and Stomach Deficiency and weak digestion can also benefit from this soup. The papain in papaya helps break down proteins, reducing the burden on the gastrointestinal tract. Hairtail fish is easy to digest and absorb, making it ideal for those convalescing after illness, with poor appetite, or suffering from general weakness and fatigue. Additionally, individuals with Qi and Blood Deficiency presenting with a sallow complexion, dry skin, and dry, brittle hair—as well as urban white-collar workers who frequently stay up late and experience high stress—can drink this soup to nourish yin and moisten dryness, as well as supplement qi and blood. For the elderly, moderate consumption can help replenish calcium and high-quality protein, contributing to the prevention of osteoporosis and muscle wasting.

Contraindications

Individuals with allergic constitution should exercise caution when consuming papaya (Carica papaya) stewed with hairtail (Trichiurus lepturus). Those allergic to papaya or fish should avoid consumption to prevent allergic reactions such as skin rash, itching, and dyspnea. Hairtail is a type of seafood, so caution is especially needed for those with seafood allergies. When trying for the first time, start with a small amount and observe the body’s reaction.

Individuals with internal exuberance of damp-heat, a yellow greasy tongue coating, and sticky, unformed stools should not consume this in excess. Papaya (Carica papaya) is warm in nature, while hairtail (Trichiurus lepturus) is considered a food that can provoke or aggravate underlying conditions. Those with a damp-heat constitution may experience worsening of internal damp-heat after consumption, leading to issues such as dry mouth, bitter taste, and aggravated acne. Additionally, individuals with an active flare-up of gout should avoid eating this soup, as hairtail contains high levels of purines that may trigger or worsen gout symptoms. This soup is also not advisable during colds with fever, as it may be cloying and obstruct the stomach, interfering with the dispersion of pathogenic factors. Pregnant women should consume it in small amounts and are advised to remove the seeds from the papaya, as papaya seeds have a mild uterine-contracting effect.

Ingredient Formula Ratio

Main ingredients: 300g fresh hairtail (Trichiurus lepturus), 500g green papaya (Carica papaya, half-ripe). For hairtail, choose ice-fresh specimens with silvery-white skin and firm flesh. For papaya, select half-ripe fruit with green skin and slightly yellow flesh—these have the highest papain content, a crisp texture, and hold their shape well when cooked.

Ingredients: 15g fresh ginger (Zingiber officinale, about one thumb-sized piece), 6 red dates (Ziziphus jujuba, pitted), 10g goji berries (Lycium barbarum), 3g salt (about half a teaspoon), 10ml cooking wine (about one tablespoon), and a small amount of chopped scallions for garnish. If a richer soup flavor is preferred, add 100g lean pork to simmer together, which enhances the umami taste and tonic effect. Use 1500–2000ml of water, approximately filling an ordinary household soup pot to about 70% capacity.

Preparation Method

Step 1: Prepare the ingredients. Remove the head and tail of the beltfish (Trichiurus lepturus), gut it by opening the belly (keep the scales intact, as they are rich in lecithin and calcium), rinse thoroughly under running water, cut into 5 cm segments, and drain well. Peel and seed the green papaya (Carica papaya), cut into 3 cm cubes. Slice the fresh ginger (Zingiber officinale). Rinse and pit the red dates (Ziziphus jujuba). Soak the goji berries (Lycium barbarum) in clean water for 5 minutes.

Step 2: Preliminary Processing. Add a small amount of oil (about 5 ml) to the wok and heat until it reaches 60% hot (approximately 180°C / 350°F). Stir-fry ginger slices until fragrant, then add the ribbonfish segments. Pan-fry over low heat until both sides are lightly browned (about 2 minutes per side). Splash in cooking wine to eliminate fishy odor. This step is crucial: frying the fish removes the fishy smell and helps the soup achieve a milky white color.

Step 3: Simmer the soup. Transfer the pan-fried hairtail (ribbon fish) and ginger slices into a clay pot or soup pot. Add the papaya chunks and red dates (jujubes), then pour in sufficient water (approximately 2000 ml). Bring to a boil over high heat, skim off any foam, then reduce to low heat and simmer gently for 40 minutes. Avoid opening the lid frequently during simmering; maintain a gentle, slightly bubbling state.

Step 4: Seasoning and finishing. Once the soup turns a milky white color and the papaya (Carica papaya) becomes soft yet still maintains its chunkiness, add the goji berries (Lycium barbarum) and salt. Continue cooking for 5 minutes, then turn off the heat. Sprinkle with chopped scallion greens and serve hot. Note: Do not add salt too early, as it may hinder the release of protein from the hairtail fish (Trichiurus lepturus) and prevent the soup from achieving a rich, milky white appearance.

Drinking Tips

1. Timing of consumption is important: It is recommended to drink between 9–11 am (when the Spleen Meridian, SP, is predominant) or between 3–5 pm (when the Bladder Meridian, BL, is predominant). During these periods, the Spleen and Stomach’s transformation and transportation functions are stronger, allowing for better absorption of the nutrients in the soup. Postpartum women can drink a bowl of warm soup 30 minutes before each breastfeeding session to help stimulate the milk ejection reflex (let-down).

2. Techniques for Consumption: When drinking the soup, be sure to also eat the papaya and belt fish, as most of the nutrients remain in the fruit and fish flesh. Consuming only the soup while discarding the solids wastes a significant amount of protein and dietary fiber. It is recommended to break the belt fish into pieces and eat together with the papaya chunks for a better texture.

3. Points for storage and reheating: This soup is best prepared and consumed fresh, and is not suitable for prolonged storage. If not finished in one serving, separate the soup from the solid ingredients and refrigerate for no more than 24 hours. When reheating, bring to a full boil. Avoid repeated reheating to prevent the formation of nitrites. It is recommended to use a clay pot or stainless steel pot for reheating, and avoid aluminum pots, as the organic acids in papaya (Carica papaya) may react with aluminum.