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Sweet and sour fish

  • 0:20 Prep
  • 0:16 Cook
  • 4 Servings


  • 500g firm white fish fillets, cut into 2.5cm pieces
  • Olive oil cooking spray
  • 1 tablespoon cornflour
  • 1 tablespoon salt-reduced soy sauce
  • 2 tablespoons cider vinegar
  • 200g fresh pineapple, roughly chopped
  • 1 tablespoon pineapple juice
  • 2 tablespoons salt-reduced tomato sauce
  • 1/2 small red onion, cut into thin wedges
  • 1/2 red capsicum, cut into 2cm pieces
  • 1/2 green capsicum, cut into 2cm pieces
  • 1 medium carrot, cut into matchsticks
  • 120g sugar snap peas, trimmed
  • Steamed brown rice, to serve


  • 1
    Season fish lightly with salt and pepper. Toss lightly to coat. Spray lightly with oil.
  • 2
    Heat a non-stick frying pan over medium-high heat. Cook fish, in batches, for 1 minute on each side or until golden and cooked through. Wipe pan clean.
  • 3
    Blend cornflour with 1 tablespoon cold water in a bowl until smooth. Add soy sauce, vinegar, pineapple, juice and tomato sauce. Stir well.
  • 4
    Spray oil in pan over medium-high heat. Add onion, capsicum and carrot. Cook, stirring, for 5 minutes or until vegetables are almost tender. Add pineapple mixture. Stir to combine. Bring to the boil. Reduce heat to low. Add peas. Simmer for 3 minutes. Add fish to sauce mixture. Simmer for 1 minute or until heated through. Serve on steamed brown rice.

Source: taste.com.au


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