Sweet and sour fish

Готовим Fish Sweet and sour fish

Pack more veggies into kids meals with this fast and fabulous sweet and sour fish.

Lables: High carb Low fat Egg free Gluten free Lactose free Milk free Peanut free Sesame free Shellfish free Tree nut free Wheat free
  1. Season fish lightly with salt and pepper. Toss lightly to coat. Spray lightly with oil.
  2. Heat 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.
  3. Blend cornflour with 1 tablespoon cold water in a bowl until smooth. Add soy sauce, vinegar, pineapple, juice and tomato sauce. Stir well.
  4. Spray 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.

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500g firm white fish fillets, cut into 2.5cm pieces
Olive oil cooking spray
1 tbsp cornflour
1 tbsp salt-reduced soy sauce
2 tbsp cider vinegar
200g fresh pineapple, roughly chopped
1 tbsp pineapple juice
2 tbsp 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

Adv

Autors
Preparation time
20
Cooking time
16
Difficulty
Medium
Serves
4 people
Method
Baking
Category
Fish
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