- 0:20 Prep
- 0:16 Cook
- 4 Servings
- Capable cooks
Pack more veggies into kids meals with this fast and fabulous sweet and sour fish.
Ingredients
- 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
Method
- 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
Nutrition
2447 kj
Energy
5.1g
Fat Total
0.9g
Saturated Fat
6.9g
Fibre
35.2g
Protein
57mg
Cholesterol
502mg
Sodium
94.1g
Carbs (total)
All nutrition values are per serve
Notes
Variations:
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
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