Turmeric & Basil Fish Head Soup

Why people make this soup

One of the folk theories about why India — a country with notoriously varied hygiene conditions — reportedly showed lower community infection rates during certain outbreaks is the role of curry. Indian curries are built from a complex arsenal of spices: cloves, cinnamon, fennel, garlic, cumin, and, crucially, turmeric. Turmeric’s active compound curcumin has been the subject of extensive modern research for its powerful anti-inflammatory, antioxidant, and antimicrobial properties. It can slow bacterial growth and, along with garlic and other curry spices, is said to inhibit a large proportion of meat-borne bacteria. Inspired by this, Bro Niu put together a soup combining fresh turmeric with basil and a meaty fish head — the result is aromatic, savoury, and warming. It is traditionally recommended for migraines, cold-related headaches, nasal congestion, and indigestion, while also supporting the body’s immune defences.

Who it suits / who should be cautious

• Well suited to adults seeking a flavourful, anti-inflammatory meal soup, especially those prone to headaches, nasal congestion, or digestive bloating.
• If fresh turmeric root is unavailable, 2 teaspoons of turmeric powder can be substituted.
• Not suitable for those with qi deficiency (chronic fatigue, breathlessness at rest) or a damp-phlegm constitution.
• Those on blood-thinning medications should consult their doctor before consuming large amounts of turmeric regularly.

Why these ingredients (the food-therapy logic)

• Fresh turmeric (huang jiang): Contains curcumin, which modern science has associated with powerful anti-inflammatory and antioxidant effects. Traditional Chinese food therapy credits it with moving qi and blood, relieving pain, and warming the middle. Fresh root has a brighter, less bitter flavour than powder.
• Basil (luo le ye): Warm and aromatic; traditionally used in Chinese and Southeast Asian herbal practice for dispersing wind-cold, aiding digestion, and calming stomach cramping.
• Fish head: Rich in collagen, omega-3 fatty acids, and minerals. Pan-frying it first creates a milky, flavourful broth and removes any fishy smell.

Ingredients (2–3 servings)

Ingredient	Amount	Notes
Fresh turmeric root	2 liang (~75 g)	Washed and sliced with skin on; or 2 tsp turmeric powder
Fresh basil	4 sprigs	Leaves only, stems discarded
Large fish head	1 piece	Cleaned and pan-fried in a little oil until golden
Cooking oil	A small amount	For frying the fish head

Method

1. Wash the turmeric root with skin on; slice into thin rounds.
2. Wash basil, pick leaves off stems.
3. Clean the fish head and pan-fry in a little oil until both sides are lightly golden.
4. In a pot, bring 6 bowls of water to a boil. Add the fish head and turmeric slices.
5. Cook over medium heat for 20 minutes.
6. Add the basil leaves and cook for a further 10 minutes.
7. Serve immediately — eat the fish head together with the soup.

Bro Niu’s tips

This soup has a lovely aroma and rich flavour. It is particularly helpful for cold-triggered headaches, digestive stagnation, and nasal congestion. If you cannot find fresh turmeric root, 2 teaspoons of turmeric powder stirred into the pot will do the job. Remember, this soup is not appropriate for qi-deficient or damp-phlegm types.

Community questions answered (selected)

• Q (J): My two-year-four-month-old son has been waking up in the middle of the night or during naps with a cough — sometimes with phlegm sounds, sometimes dry. It has been going on for two weeks and cat’s claw (monkey powder) didn’t help. What can I do? Bro Niu: You can use perilla seeds (su zi) and radish seeds (lai fu zi), 3 qian each, placed in a tea-bag pouch, and simmer with lean pork porridge for your son to eat. Serve 3 portions in a row — this can help dissolve phlegm and ease the cough.

• Q (sumsum): After taking antibiotics I still have light yellow or yellow-white phlegm in the morning — what can I drink? Bro Niu: You can try powdered fritillaria (chuan bei mo) 3 qian, snow pear 1 piece, dried tangerine peel 1 piece, simmered in 4 bowls of water to make 2 bowls. Serve 3 times in a row. Alternatively, loquat leaves and dragon tongue leaf (long li ye), 5 qian each, with snow pear and southern and northern apricot kernels, in 5 bowls of water to make 2 — also helps clear heat, dissolve phlegm and ease coughing.

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Published February 25, 2020 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 3 min read.