Tender fish with colourful vegetables in a lighter homemade sweet and sour sauce, giving you plenty of flavour without relying on a heavily battered fish or an overly sugary sauce.
Medical Disclaimer: This recipe and its nutrition information are provided for general educational purposes only. Individual nutritional needs can differ. If you have a medical condition, food allergy or specific dietary requirement, seek advice from an appropriate healthcare professional.
Sweet and sour fish is known for its bright, tangy flavour. This version keeps the fish lightly cooked rather than heavily battered and deep-fried, while pineapple, capsicum, onion and tomato add colour and natural sweetness. The homemade sauce uses only a modest amount of added sugar.
Pineapple and ripe tomato already provide natural sweetness, so the sauce does not need much added sugar. Taste the sauce before adding extra sweetener.
Pat the fish dry, season with black pepper and lightly coat with cornstarch.
Heat the oil in a large non-stick pan. Cook the fish for about 2–3 minutes per side, depending on thickness, until cooked through. Remove carefully and set aside.
Add the onion, carrot and capsicum to the pan and stir-fry for 3–4 minutes. Add the tomato and pineapple and cook for another minute.
Stir together the tomato paste or ketchup, vinegar, soy sauce, honey or sugar and water. Pour into the pan, then add the cornstarch mixture and simmer briefly until lightly thickened.
Gently return the fish to the pan and spoon the sauce and vegetables over it. Warm through briefly and serve with a moderate portion of rice.
Values are estimates and can vary depending on the fish, ingredients, brands and portion sizes used.
Check the fish carefully for bones before serving, especially for children. Adjust ingredients and portions according to individual dietary needs, allergies and health requirements.
