- 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
- Step 1Season fish lightly with salt and pepper. Toss lightly to coat. Spray lightly with oil.
- Step 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.
- Step 3Blend cornflour with 1 tablespoon cold water in a bowl until smooth. Add soy sauce, vinegar, pineapple, juice and tomato sauce. Stir well.
- Step 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.
- High carb
- Low fat
Use salmon or ocean trout fillets for their high counts of omega-3.
If your kids aren’t fond of fish, use diced chicken breast or pork fillets instead.
Serve the sweet and sour fish with soba noodles, which are made out of buckwheat and a healthier alternative to egg noodles or pasta.
- Author: Kim Meredith
- Image credit: Andrew Young
- Publication: Super Food Ideas