- 750ml (3 cups) Massel vegetable liquid stock (see Notes)
- 2 large (about 400g) desiree potatoes, peeled, chopped
- 6 eschalots, peeled, chopped
- 1 garlic clove, crushed
- 3 fresh coriander roots with 5cm stems attached, finely chopped
- 1 teaspoon ground cumin
- 1/2 teaspoon ground turmeric
- Salt & ground black pepper, to taste
- 3 teaspoons olive oil
- 2 large garlic cloves, extra, thinly sliced
- 300g firm white fish fillets (like ling or flake), cut into 2cm pieces
- 250ml (1 cup) reduced-fat milk
- 1/2 cup chopped fresh coriander leaves and stems, extra
- Step 1Combine the stock, potatoes, eschalots, garlic, coriander roots and stems, cumin, turmeric, salt and pepper in a large saucepan. Bring to the boil over medium-high heat. Reduce heat to medium-low, cover and cook, stirring occasionally, for 15 minutes or until the potatoes are tender. (See microwave tip 1.)
- Step 2Meanwhile, heat the oil in a small saucepan over low heat. Add the extra garlic and cook, stirring often, until it is golden. Be careful the garlic doesn’t burn. Transfer to a bowl and set aside to cool.
- Step 3Add the fish and milk to the potato mixture and cook, uncovered, for a further 3 minutes or until the fish is just cooked (see microwave tip 2). Add 2/3 of the extra coriander and stir to combine. Taste and adjust the seasoning, if necessary.
- Step 4Divide the soup among serving bowls, and sprinkle with the remaining coriander and garlic.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Low sugar
- Lower gi
Microwave tip 1: combine the stock, potatoes, eschalots, garlic, coriander roots and stems, cumin, turmeric, salt and pepper in a large, heatproof microwave-safe bowl. Cover with a lid or plastic wrap and cook on High/800watts/100%, stirring every 3 minutes, for 5 minutes, followed by Medium-High/650watts/70% for 8-10 minutes or until the potatoes are tender. Microwave tip 2: add the fish and milk to the potato mixture and cook, uncovered, on Medium/500watts/50% for 2-3 minutes or until the fish is just cooked.
* This recipe could use alternatively use fish stock.
- Author: Jan Purser
- Publication: Australian Good Taste