Discover how to make traditional Fasi, a popular Tongan meatball dish. This easy-to-follow recipe features minced pork or beef combined with a blend of aromatic spices and fresh herbs. Perfect for a flavorful meal, these meatballs are a staple in Tongan cuisine and offer a unique taste experience. Ideal for family dinners or special occasions, learn how to create this delectable dish with our step-by-step guide.

Ingredients:

- 500g minced pork or beef

- 1 small onion, finely chopped

- 2 cloves garlic, minced

- 1/4 cup fresh parsley, chopped

- 1/4 cup fresh cilantro, chopped

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 1/2 teaspoon paprika

- 1/4 teaspoon ground black pepper

- 1/2 teaspoon salt

- 1 egg

- 1/4 cup breadcrumbs (optional, for binding)

- 2 tablespoons vegetable oil (for frying)

Instructions:

Prepare the Mixture: In a large bowl, combine the minced pork or beef with finely chopped onion, minced garlic, parsley, and cilantro. Mix well.

Add Spices: Sprinkle in the cumin, coriander, paprika, black pepper, and salt. Mix until all the spices are evenly distributed.

Bind the Mixture: Beat the egg and add it to the meat mixture. If the mixture feels too loose, add breadcrumbs to help bind it together.

Shape the Meatballs: Using your hands, shape the mixture into small meatballs, about 1-inch in diameter.

Cook the Meatballs: Heat the vegetable oil in a large skillet over medium heat. Fry the meatballs in batches, turning them occasionally, until they are browned on all sides and cooked through (about 8-10 minutes).

Serve: Remove the meatballs from the skillet and drain them on paper towels. Serve hot with your favorite side dishes or dipping sauces.

Enjoy your homemade Fasi, a true taste of Tongan cuisine!

Nutritional values

500g Minced Pork or Beef

 - Calories: Approximately 1,200-1,300 kcal (varies by fat content and meat type)

 - Protein: 90-100g

 - Fat: 100-120g (varies by fat content)

 - Iron: Significant amount (especially in beef)

 - Vitamin B12: High (important for red blood cell formation and nerve health)

Benefits:

 - High in protein, which supports muscle growth and repair.

 - Provides essential vitamins and minerals such as iron and vitamin B12.

 - Provides a good amount of energy and essential fatty acids, though leaner cuts are generally healthier.

1 Small Onion, Finely Chopped

 - Calories: About 30 kcal

 - Carbohydrates: 7g

 - Fiber: 1.5g

 - Vitamin C: 8 mg

Benefits:

 - Contains antioxidants like quercetin that help reduce inflammation.

 - Provides dietary fiber for digestive health.

 - Contains vitamin C, which supports the immune system.

2 Cloves Garlic, Minced

 - Calories: About 10 kcal

 - Carbohydrates: 2g

 - Vitamin C: 1 mg

Benefits:

 - Contains allicin, which has antimicrobial and anti-inflammatory properties.

 - May help reduce blood pressure and improve cardiovascular health.

 - Adds flavor and aroma to the dish.

1/4 Cup Fresh Parsley, Chopped

 - Calories: About 5 kcal

 - Carbohydrates: 1g

 - Vitamins: Rich in vitamins A, C, and K

Benefits:

 - Contains antioxidants and vitamins that support overall health.

 - May help with digestion and has potential anti-inflammatory properties.

 - Adds freshness and flavor to the dish.

1/4 Cup Fresh Cilantro, Chopped

 - Calories: About 1-5 kcal

 - Carbohydrates: 1g

 - Vitamins: Rich in vitamins A, C, and K

Benefits:

 - Contains antioxidants and vitamins that contribute to overall health.

 - May have antimicrobial properties and aid in digestion.

 - Adds a fresh, vibrant flavor to the dish.

1 Teaspoon Ground Cumin

 - Calories: About 8 kcal

 - Carbohydrates: 1g

 - Iron: 1.4 mg

Benefits:

 - Provides iron, which is essential for blood health.

 - Has digestive and anti-inflammatory properties.

 - Adds a warm, earthy flavor to the dish.

1 Teaspoon Ground Coriander

 - Calories: About 5 kcal

 - Carbohydrates: 1g

Benefits:

 - Contains antioxidants and may help with digestion.

 - Adds a citrusy, slightly sweet flavor to the dish.

1/2 Teaspoon Paprika

 - Calories: About 6 kcal

 - Carbohydrates: 1g

Benefits:

 - Contains antioxidants like capsaicin which may have anti-inflammatory effects.

 - Adds a mild, smoky flavor and color to the dish.

1/4 Teaspoon Ground Black Pepper

 - Calories: About 1 kcal

 - Carbohydrates: 0.3g

Benefits:

 - Contains piperine, which has antioxidant and digestive benefits.

 - Enhances flavor and may help with the absorption of certain nutrients.

1/2 Teaspoon Salt

 - Sodium: About 1,150 mg (varies by amount used)

Benefits:

 - Enhances flavor but should be used in moderation to avoid excessive sodium intake.

1 Egg

 - Calories: About 70 kcal

 - Protein: 6g

 - Fat: 5g (including 1.5g saturated fat)

 - Vitamins: Contains vitamins A, D, E, and B12

Benefits:

 - Provides high-quality protein and essential nutrients like vitamins and minerals.

 - Acts as a binder in recipes and helps in the texture of the dish.

1/4 Cup Breadcrumbs (Optional, for Binding)

 - Calories: About 100 kcal

 - Carbohydrates: 20g

 - Protein: 3g

Benefits:

 - Helps bind ingredients together and adds texture to the dish.

 - Adds some additional carbohydrates, though it is optional.

2 Tablespoons Vegetable Oil (for Frying)

 - Calories: About 240 kcal

 - Fat: 28g (mostly unsaturated fats)

Benefits:

 - Provides fat for cooking and adds a crispy texture to the dish.

 - Contains essential fatty acids, though should be used in moderation due to high calorie content.

These ingredients together create a flavorful and nutritious dish with a good balance of proteins, fats, and flavors.