Fish Fillets With Chinese Sweet-and-Sour Sauce

Author: Canadian Living

Practically any kind of firm-fleshed fish, such as tilapia, goes well with this mildly tangy, brightly flavoured sauce.

  • Portion size 8 servings
  • Credits : Canadian Living Magazine: May 2012

Ingredients

  • 3 tablespoons all-purpose flour
  • 2 tablespoons cornstarch
  • 1/2 teaspoon white pepper
  • 1/4 teaspoon salt
  • 2 lbs fish fillets
  • 1/3 cup peanut oil
  • 1/3 cup vegetable oil
Sweet-and-Sour Sauce:
  • 1 1/2 teaspoon cornstarch
  • 1/2 cup sodium-reduced chicken broth
  • 1/2 cup sodium-reduced vegetable broth
  • 2 tablespoons rice vinegar
  • 1 1/2 tablespoon Chinese rice wine
  • 1 1/2 tablespoon sake
  • 1 1/2 tablespoon dry sherry
  • 4 teaspoons granulated sugar
  • 1 tablespoon chinese black vinegar
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon soy sauce
  • 2 cloves garlic minced
  • 2 teaspoons finely grated fresh ginger
  • 1 Cubanelle pepper (or half sweet green pepper), julienned
  • 1 red hot pepper seeded and julienned
  • 1 tomato peeled, seeded and julienned
  • 4 green onions julienned
  • 1/2 teaspoon sesame oil
  • cilantro sprigs (optional)

Method

In bowl, whisk flour, cornstarch, pepper and salt; add fillets, 1 at a time, and turn to coat, pressing to adhere.

In large skillet, heat oil over medium-high heat; fry fish, turning once, until golden and fish flakes easily when tested, 5 to 10 minutes. Transfer to serving plate; keep warm.

Sweet-and-Sour Sauce: In bowl, whisk cornstarch with some of the broth to form paste. Stir in remaining broth, rice vinegar, rice wine, sugar, black vinegar and soy sauce until sugar is dissolved; set aside.

Discard all but 1-1/2 tbsp of the oil from pan; heat over medium-high heat. Stir-fry garlic and ginger until fragrant, about 20 seconds. Stir in Cubanelle pepper, hot pepper and tomato; cook until tender, 1 to 2 minutes.

Add onions; stir-fry until wilted, about 30 seconds. Stir broth mixture and add to pan; boil for 30 seconds. Remove from heat. Stir in sesame oil; spoon over fish. Garnish with cilantro (if using).

Nutritional facts Per each of 8 servings: about

  • Sodium 286 mg
  • Protein 24 g
  • Calories 232.0
  • Total fat 11 g
  • Potassium 432 mg
  • Cholesterol 57 mg
  • Saturated fat 3 g
  • Total carbohydrate 9 g

%RDI

  • Iron 7.0
  • Fibre 0.0
  • Folate 16.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 2.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 3.0
  • Vitamin C 16.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Fish Fillets With Chinese Sweet-and-Sour Sauce

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