Chinese · Dinner
Whole Fried Fish with Sweet Sour Sauce (Low-Calorie)
Whole white fish fillet is scored, dusted lightly in cornstarch, and oven-crisped rather than deep-fried, then topped with a tangy pineapple sweet-sour sauce built from rice vinegar, tomato paste, and a touch of sugar. Bell pepper and scallion add crunch and color.
$7
15 minsPrep
20 minsCook
35 minsTotal
MediumLevel
Nutrition per serving
331Calories
34.3gProtein
8.2gFat
27.5gCarbs
12.9gSugar
2.6gFiber
696mgSodium
95mgChol
1.4gSat Fat
823mgPotassium
56mgCalcium
1.6mgIron
2.3mcgVitamin B12
39mgVitamin C
low-calorie
gluten-free-adaptable
low-calorie
Instructions
1
Prep
Pat the fish fillet dry, score both sides lightly, and dust evenly with cornstarch, shaking off excess.
2
Roast
Place fish on a lined baking sheet, brush both sides with oil, and roast at 425°F for 15 to 18 minutes until golden and flaky.
3
Sauté
Heat a nonstick pan over medium heat. Sauté bell pepper for 2 minutes until softened but bright.
4
Simmer
Add pineapple, tomato paste, rice vinegar, sugar, stock, ginger, garlic, salt, and chili powder. Simmer for 4 to 5 minutes until thickened.
5
Plate
Transfer fish to a plate, spoon sauce and vegetables over the top, and scatter scallion before serving.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 13 oz371g white fish fillet
- 2 tbsp2 tbsp cornstarch
- 2 tsp2 tsp vegetable oil
- 11 bell pepper
- 4 tbsp4 tbsp scallion
- 3.6 oz100g fresh pineapple chunks
- 2 tbsp2 tbsp tomato paste
- 3 tbsp3 tbsp rice vinegar
- 2 tsp2 tsp sugar
- 1/2 cup120ml chicken stock, low-sodium
- 1 tsp1 tsp ginger-fresh
- 2 clove2 clove garlic
- 1/2 tsp1/2 tsp salt
- 1/4 tsp1/4 tsp chili powder
