Sweet and sour fish

Sweet and sour fish

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

The ingredient of Sweet and sour fish

  1. 500g firm white fish fillets, cut into 2.5cm pieces
  2. Olive oil cooking spray
  3. 1 tablespoon cornflour
  4. 1 tablespoon salt-reduced soy sauce
  5. 2 tablespoons cider vinegar
  6. 200g fresh pineapple, roughly chopped
  7. 1 tablespoon pineapple juice
  8. 2 tablespoons salt-reduced tomato sauce
  9. 1/2 small red onion, cut into thin wedges
  10. 1/2 red capsicum, cut into 2cm pieces
  11. 1/2 green capsicum, cut into 2cm pieces
  12. 1 medium carrot, cut into matchsticks
  13. 120g sugar snap peas, trimmed
  14. Steamed brown rice, to serve

The instruction how to make Sweet and sour fish

  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.

Nutritions of Sweet and sour fish

calories: 584.833 calories
calories: 5.1 grams fat
calories: 0.9 grams saturated fat
calories: 94.1 grams carbohydrates
calories:
calories:
calories: 35.2 grams protein
calories: 57 milligrams cholesterol
calories: 502 milligrams sodium
calories: https://schema.org
calories: NutritionInformation

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