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Samoan fish chop suey

Samoan fish chop suey

Try our healthy HFG makeover chop suey recipe - packed full of flavour, this won't disappoint!
Reviewed by our expert panel
Serves: 4
Time to make: 30 mins
Total cost: $37.74 / $6.29 per serve

(at time of publication)

Variations

Make it gluten free: Check stock, soy sauce and ground spices are gluten free.

HFG tip

  • 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.
TRADITIONAL HFG MAKEOVER
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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Photographer: Devin Hart
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