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Ingredients
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500g firm white fish fillets, cut into 2.5cm pieces
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Olive oil cooking spray
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1 tablespoon cornflour
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1 tablespoon salt-reduced soy sauce
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2 tablespoons cider vinegar
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200g fresh pineapple, roughly chopped
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1 tablespoon pineapple juice
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2 tablespoons salt-reduced tomato sauce
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1/2 small red onion, cut into thin wedges
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1/2 red capsicum, cut into 2cm pieces
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1/2 green capsicum, cut into 2cm pieces
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1 medium carrot, cut into matchsticks
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120g sugar snap peas, trimmed
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Steamed brown rice, to serve
Method
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1Season fish lightly with salt and pepper. Toss lightly to coat. Spray lightly with oil.
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2Heat 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.
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3Blend cornflour with 1 tablespoon cold water in a bowl until smooth. Add soy sauce, vinegar, pineapple, juice and tomato sauce. Stir well.
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4Spray 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
