Sweet and sour fish

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

Recipe «Sweet and sour fish» presented in category Recipes / Fish, to prepare this dish you will need no more 16 minutes. To make this dish at home by prescription from the author Gomer would need: 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.

Ingredients:

• 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 

Instructions

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.