Soups
Potato, Carrot and Fresh Sea Fish Soup
traditionally associated with strengthening the spleen, improving digestion, and boosting energy in children
Why people make this soup
A friend once told Bro Niu that her child was sleeping with the eyes slightly open, had a pale complexion, kept dozing off during the day, and seemed generally listless and weak. In Cantonese food therapy, this pattern is often associated with a weak spleen — meaning the digestive system is not efficiently converting food into energy and blood. When she mentioned she preferred not to use Chinese herbal medicine, Bro Niu suggested this simple, herb-free soup. Potato and carrot are both considered mildly spleen-strengthening in traditional practice, and fresh sea fish provides easily absorbed protein and natural sweetness. The result is a comforting, family-friendly soup that children typically enjoy.
Who it suits / who should be cautious
- Children with low energy, pale complexion, or poor appetite who seem to have a weak digestive system.
- Safe for the whole family — adults with digestive weakness will also benefit.
- Suitable as a regular family soup without any restrictions for healthy individuals.
Why these ingredients (the food-therapy logic)
- Potato (shu zai): In Cantonese food therapy, potato is considered a gentle spleen and stomach tonic — neutral in nature, easy to digest, and soothing to the gastrointestinal lining.
- Carrot (gan sun): Rich in beta-carotene and natural sweetness; traditionally considered beneficial for the spleen, stomach, and liver, and supportive of healthy vision. (Note: the imported thin “gan sun” and the local red “hong luo bo” are the same vegetable — the name simply differs by region and habit.)
- Fresh sea fish: Any small-to-medium fresh sea fish works well here. The natural sweetness and protein of sea fish make the broth nourishing and delicious; fish varieties like horse-head fish, red snapper, or pomfret are all good choices.
Ingredients (~4 bowls)
| Ingredient | Amount | Notes |
|---|---|---|
| Potato | ~300 g | Peeled and cut into chunks |
| Carrot | 1 medium | Peeled and cut into chunks |
| Fresh ginger | 3 slices | |
| Fresh sea fish | ~600 g | Cleaned; pan-fry in a little oil first |
Method
- Peel the potato and carrot; cut into chunks.
- Clean and gut the fresh sea fish. Pan-fry in a little oil until lightly golden on both sides to remove any fishy smell and add flavour.
- Place the pan-fried fish into a mesh fish-soup bag to keep the broth clear and bone-free.
- Combine all ingredients in a pot with 8 bowls of water.
- Bring to a boil, then simmer for about 1 hour, reducing to approximately 4 bowls.
- Serve the soup; the whole family can enjoy it.
Bro Niu’s tips
- This soup is safe for the whole family. The photo shows a fresh horse-head fish (the hook was still in its mouth when purchased), costing about 20 HKD per jin at the time — good value for such a sweet broth. Because horse-head fish has soft, flaky flesh, it really does need to go in a soup bag to keep the bones out.
- Any small fresh sea fish works — grouper fry, red snapper, pomfret — they all make a naturally sweet broth.
- Carrots labelled “gan sun” (typically slim, imported ones) and those sold as red carrots are the same vegetable. The varieties with a more yellow centre tend to be higher in beta-carotene.
Community questions answered (selected)
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Q (Dinomine, reader): My daughter is 3.5 years old and has been on medication for the past six months for nasal allergies causing post-nasal drip and a cough, sometimes triggering asthma. She also has constipation, and the doctor says she lacks qi. She is winded after running for just a few minutes. How can I build up her body? Bro Niu: Your daughter has a sensitive constitution. The most important things are taking her outdoors to fresh air regularly for running and active play, and making sure her diet is balanced. Eating a variety of fresh fruit daily helps with constipation and builds body strength — apples, kiwi, bananas, grapes, cherry tomatoes, and papaya are all good. For the nasal congestion at night, a saline nasal spray before bed can help clear the passages. A regular weekly tea of huang qi (huang qi, 3 slices) and magnolia flower bud (xin yi hua, 1 tablespoon) simmered in 3 bowls of water to 1.5 bowls can also help reduce nasal allergy flares.
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Q (Sarah, reader): What is the difference between gan sun and hong luo bo (red carrot)? Can they be used interchangeably? Bro Niu: Gan sun and hong luo bo are the same vegetable — the name just reflects regional habit and the slightly different appearance of imported slim ones. They are interchangeable in cooking. Carrots with a more yellow core tend to contain more vitamin A and beta-carotene.
Published April 27, 2010 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 4 min read.
