Samoan fish chop suey
Nutrition Info.(per serve)
- 500g orange kumarasweet-potatoX or taro, evenly cubed (see tips)
- 550g lean firm fish fillet, cut into chunks (see tips)
- 1/4 cup reduced-salt chicken stock
- 2 tablespoons orange or pineapple juice
- 4–5 teaspoons crushed ginger
- 1/3 cup chopped fresh coriandercilantroX, plus fresh coriandercilantroX sprigs, to garnish
- 6 tablespoons reduced-salt soy sauce
- 5 teaspoons olive oil
- 1 red onion, finely chopped
- 2 cloves garlic, chopped
- 1 teaspoon ground turmeric
- 1 teaspoon curry powder
- 250g vermicelli noodles
- 300g bok choy, chopped
- 3 spring onions, sliced
- 1 1/2 cups peas
- oil spray
- 1 cup light coconut milk
Total fat 12g
Saturated fat 5g
Dietary fibre 5g
- Cook kumara in a large saucepan of lightly salted boiling water until tender.
- Meanwhile, in a bowl place fish, stock, juice, ginger, chopped coriander and half the soy sauce. Set to one side.
- Heat oil in a large pan over a medium heat. Fry onion and garlic until softened. Sprinkle over turmeric and curry powder. Cook, stirring, for a further 2 minutes.
- Place noodles in a large bowl and cover with boiling water. Leave to stand for 6–7 minutes.
- Strain fish, reserving juice, and add to onions. Cook 4–6 minutes, stirring occasionally, to cook evenly.
- Add bok choy, spring onion and peas, with a little oil spray if needed, and reserved juice. Cook for a final 2 minutes. Add half the coconut milk and stir. Add remaining coconut milk to kumara and mash.
- Drain noodles, roughly chop and toss in remaining soy sauce. Serve with fish, coriander sprigs
and kumara mash on the side.
Make it gluten free: Check stock, soy sauce and ground spices are gluten free.
- Use a firm, white fish so the dish has some bite. Snapper or monkfish are good choices.
- Choose taro that looks slightly moist. Avoid taro with dry or soft patches on the skin.
- Store taro in a cool, dark, well-ventilated place.
- Wear kitchen gloves when preparing to avoid itchy skin.
- Before cooking, wash well, but leave the skin on if possible.
- Fresh taro can be boiled, baked or steamed but must be cooked thoroughly to prevent mouth and throat itching caused by a substance in raw taro called calcium oxalate. Once taro is boiled, re-boil in fresh water or coconut milk.
What we did
- Classic Samoan chop suey (traditional sapu sui) uses meat and we’ve presented a fish alternative.
- The traditional dish is very high in sodium, which comes from the soy sauce (or kecap manis) and stock. As well as using much less of these, we used reduced-salt versions.
- We’ve also upped the veges and made a more filling meal of it.
- Despite being a bigger meal with more protein, fat and carbs, we’ve cut the sodium by 68 per cent.
|1390kJ (333cal)||2050kJ (490cal)||47% more|
|16g protein||25g protein||56% more|
|7g fat||12g fat||71% more|
|50g carbs||70g carbs||40% more|
|2130mg sodium||690mg sodium||68% less|
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