Sweet & Sour Fish
With a healthy twist on the family-favourite Chinese dish, this sweet and sour fish is certainly a winner!
Servings 4 serves
Ingredients
- 2 large ~700g basa fish fillets
- 1/4 cup cornflour
- 1 egg beaten
- 1 tsp extra virgin olive oil
- 2 Tbs brown sugar
- 1/4 cup apple cider vinegar
- 2 Tbs tamari / soy sauce
- 1/4 cup tomato sauce
- 1/4 cup chicken stock reduced salt
- 1 capsicum diced
- 200 g pineapple diced
- 2 spring onions sliced
- 400 g cooked rice
Instructions
- Prepare the sauce by placing the sugar, vinegar, soy sauce, chicken stock, and tomato sauce into a medium frying pan. Bring to a boil, then reduce the heat to low and set aside.
- In a bowl, add the beaten egg and fish fillets, mixing to coat the fish evenly. Add the cornflour and mix until the fish is fully coated.
- Heat a non-stick medium frying pan over medium heat. Add the fish and cook for 2–4 minutes, or until almost cooked through. Remove from the pan and set aside.
- Meanwhile, cook the rice according to the packet instructions. Once cooked, slice the fish into cubes.
- In the same frying pan, add the capsicum and cook for 3–5 minutes, or until softened. Add the pineapple, prepared sauce, and fish to the pan, and continue cooking until the fish is fully cooked through.
- Serve the fish with rice and garnish with sliced spring onions. Enjoy!
Notes
UPF-Friendly Swaps
To keep this recipe closer to minimally processed foods, choose:
- Light soy sauce: Look for a short ingredient list (ideally soybeans, wheat, water and salt). For gluten-free, choose tamari with minimal added ingredients.
- Tomato sauce: Choose one made primarily from tomatoes, without added refined sugar, artificial colours, flavours or preservatives.
- Chicken stock: Use homemade chicken stock or a packaged stock with a simple ingredient list and no added flavour enhancers. You could also use water with a little extra soy/tamari.
- Cooked rice: Plain white or brown rice, cooked at home. If using microwave rice, choose one containing just rice (or rice + water) without added oils, flavours or preservatives.