Sweet-and-Sour Fish

Sweet-and-Sour Fish Author: Canadian Living Credits: Sweet-and-Sour Fish

  • Portion size 8 servings
  • Credits : Canadian Living Magazine: March 2011

Ingredients

  • 1 lb haddock fillet or cod or halibut fillets
  • 1/2 teaspoon salt
  • 1/4 teaspoon white pepper
  • 3 tablespoons rice vinegar
  • 3 tablespoons cider vinegar
  • 2 tablespoons granulated sugar
  • 1 tablespoon cornstarch
  • 4 teaspoons light-coloured soy sauce
  • 1/2 cup sodium-reduced chicken broth
  • 2 green onions
  • 2 cups vegetable oil for frying
  • 1 tablespoon minced fresh ginger
  • 2 green hot peppers sliced
  • 2 red hot peppers sliced
  • 1 sweet red pepper coarsely chopped
  • 2 cups cubed fresh pineapple
  • 1 cup thin tomato wedges
  • 1/4 cup cilantro leaves
Batter:
  • 1/2 cup all-purpose flour
  • 1/4 cup cornstarch
  • 1 egg
  • 1/2 cup Ice water
  • 1/4 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper

Method

Cut fish into chunks; toss with salt and pepper; set aside.

In bowl, whisk together vinegar, sugar, cornstarch and soy sauce until sugar is dissolved; stir in broth. Set aside.

Mince white and light green parts of green onions; slice dark green parts. Set aside.

Batter: In large bowl, whisk flour with cornstarch. Whisk together egg, ice water, baking soda, salt and pepper until foamy; stir into flour mixture to make smooth paste.

In wok, heat oil over medium-high heat just until ripples appear. Dip fish into batter to coat. In batches, fry fish, turning often, until golden and fish flakes easily when tested, 2 to 3 minutes. Drain on paper towel–lined plate; arrange on serving platter. Keep warm.

Reserving 2 tbsp of the oil, drain wok and wipe clean. Return reserved oil to wok and heat over medium-high heat; stir-fry minced onions and ginger until fragrant, 20 seconds.

Add hot and red peppers; stir-fry until tender-crisp, 1 to 2 minutes. Add pineapple and tomato; stir-fry for 1 minute. Stir vinegar mixture and add to wok; stir-fry until thickened, about 2 minutes. Ladle over fish. Sprinkle with sliced dark green parts of onions and cilantro leaves.

Nutritional facts Per each of 8 servings: about

  • Sodium 394 mg
  • Protein 13 g
  • Calories 237.0
  • Total fat 14 g
  • Potassium 330 mg
  • Cholesterol 44 mg
  • Saturated fat 1 g
  • Total carbohydrate 17 g

%RDI

  • Iron 9.0
  • Fibre 0.0
  • Folate 11.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 3.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 8.0
  • Vitamin C 50.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Sweet-and-Sour Fish

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