Samoan fish chop suey
Try our healthy HFG makeover chop suey recipe - packed full of flavour, this won't disappoint!
Serves: 4
Time to make: 30 mins
Total cost: $37.74 / $6.29 per serve
(at time of publication)
Ingredients
- 500g orange kumara or taro, evenly cubed (see tips)
- 550g lean firm fish fillet, cut into chunks (see tips)
- ¼ cup reduced-salt chicken stock
- 2 tablespoons orange or pineapple juice
- 4–5 teaspoons crushed ginger
- ⅓ cup chopped fresh coriander, plus fresh coriander 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 ½ cups peas
- spray oil
- 1 cup light coconut milk
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Instructions
1 Cook kumara in a large saucepan of lightly salted boiling water until tender.
2 Meanwhile, in a bowl place fish, stock, juice, ginger, chopped coriander and half the soy sauce. Set to one side.
3 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.
4 Place noodles in a large bowl and cover with boiling water. Leave to stand for 6–7 minutes.
5 Strain fish, reserving juice, and add to onions. Cook 4–6 minutes, stirring occasionally, to cook evenly.
6 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.
7 Drain noodles, roughly chop and toss in remaining soy sauce. Serve with fish, coriander sprigs
and kumara mash on the side.
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 |
Nutrition Info (per serve)
-
Calories 490cal
-
Kilojoules 2050kJ
-
Protein 25g
-
Total fat 12g
-
–Saturated fat 5g
-
Carbohydrates 70g
-
–Sugars 15g
-
Dietary fibre 5g
-
Sodium 60mg
-
Calcium 120mg
-
Iron 3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
