- 0:15 Prep
- 0:05 Cook
- 4 Servings
- Capable cooks
Make over a Chinese restaurant favourite at home with gourmet fish and tender-crisp vegies.
Ingredients
- 2 tablespoons vegetable oil
- 2 garlic cloves, finely chopped
- 3cm-piece fresh ginger, peeled, finely chopped
- 2 carrots, peeled, cut into matchsticks
- 1 red capsicum, halved, seeded, thinly sliced
- 1 bunch shallots, trimmed, cut into 6cm lengths
- 80ml (1/3 cup) rice wine vinegar
- 160ml (2/3 cup) pineapple juice
- 1 tablespoon soy sauce
- 1 1/2 tablespoons white sugar
- 2 teaspoons cornflour
- 300g Barramundi Portions, thawed, cut into 1.5cm pieces
- Steamed rice, to serve
Method
- Step 1Heat the oil in a wok over medium-high heat. Stir-fry the garlic and ginger for 30 seconds or until aromatic. Add the carrot, capsicum and shallot, and stir-fry for 3 minutes or until tender crisp.
- Step 2Combine the vinegar, pineapple juice, soy sauce, sugar and cornflour in a small bowl. Add to the wok and bring to the boil.
- Step 3Add the fish. Stir-fry for 2-3 minutes or until fish is just cooked through and flakes when tested with a fork. Divide the rice and fish mixture among serving dishes.
- Low carb
- Low kilojoule
- Lower gi
Nutrition
963 kj
Energy
11g
Fat Total
1g
Saturated Fat
3g
Fibre
16g
Protein
40mg
Cholesterol
425.8mg
Sodium
14g
Carbs (sugar)
16g
Carbs (total)
All nutrition values are per serve
Notes
>With a twist: Sweet and sour pork: Replace the barramundi with thinly sliced pork.
Sweet and sour prawn noodles: Replace the barramundi with 16 green prawns, peeled, deveined. Replace the rice with hokkien noodles, prepared following packet directions. Add to the prawn mixture and toss to combine.
- Author: Michelle Noerianto
- Image credit: Steve Brown
- Publication: Australian Good Taste
