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Sweet and sour fish
Sweet and sour fish
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Prep Time:
20 minutes
Cook Time:
16 minutes
Total Time:
36 minutes
Enhance kids' meals with this quick and delicious sweet and sour fish, loaded with colorful veggies.
Ingredients:
  • 500g firm white fish fillets, cut into 2.5cm pieces
  • Olive oil cooking spray
  • 10.00 gm cornflour
  • 21.00 gm salt-reduced soy sauce
  • 40.00 ml cider vinegar
  • 200g fresh pineapple, roughly chopped
  • 21.00 gm pineapple juice
  • 41.60 gm 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
Instructions:
  • Lightly season the fish with a touch of salt and pepper, ensuring even coverage. Gently toss to coat, then give it a light mist of oil.
  • Preheat a non-stick frying pan over medium-high heat. Sear fish in batches for 1 minute per side until crispy and fully cooked. Clean the pan with a quick wipe.
  • In a bowl, combine cornflour with 1 tablespoon of cold water until smooth. Mix in soy sauce, vinegar, pineapple juice, and tomato sauce until well combined. Enjoy the flavorful mixture!
  • Heat a pan over medium-high heat and spray with oil. Add onion, capsicum, and carrot. Cook while stirring for 5 minutes until almost tender. Stir in pineapple mixture and bring to a boil. Reduce heat to low, then add peas and simmer for 3 minutes. Finally, add fish to the sauce and simmer for 1 minute until heated through. Serve over steamed brown rice.

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