Crispy sweet and sour fish stir-fry

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Crispy sweet and sour fish stir-fry

(2) Rate it

  • 0:20 Prep
  • 0:15 Cook
  • 4 Servings
  • Capable cooks

A perfect balance of sweet and sour, this is an easy solution to your midweek dilemma of what to cook.

Featured in
Asian recipes, Nutrition information

Ingredients

  • 1 tablespoon vegetable oil, plus extra for shallow-frying
  • 1 large red capsicum, cut into 3cm pieces
  • 1 red onion, halved, cut into wedges
  • 225g can pineapple pieces in juice
  • 2 tablespoons white vinegar
  • 2 tablespoons tomato sauce
  • 1 tablespoon soy sauce
  • 1 tablespoon caster sugar
  • 2 1/2 tablespoons cornflour
  • 2 tablespoons custard powder
  • 600g boneless firm white fish fillets, cut into 4cm pieces
  • 440g cooked egg noodles, to serve
  • Fresh coriander sprigs, to serve

Method

  • Step 1
    Heat a large wok over medium-high heat. Add oil. Swirl to coat. Add capsicum and onion. Stir-fry for 2 minutes or until just softened. Drain pineapple, reserving 1/3 cup juice. Add reserved juice, vinegar, tomato sauce, soy sauce and sugar to wok. Bring to the boil. Add pineapple pieces. Stir-fry for 2 to 3 minutes or until vegetables are just tender.
  • Step 2
    Blend 2 teaspoons of the cornflour with 1 tablespoon water in a small bowl until a smooth paste forms. Stir into sauce mixture in wok. Stir for 1 minute or until sauce boils and thickens. Season with salt and pepper. Transfer sauce to a large bowl. Cover to keep warm. Carefully clean wok.
  • Step 3
    Pour enough vegetable oil into the wok to come 3cm up the side. Heat over medium-high heat. Combine custard powder and remaining cornflour in a large snap-lock bag. Season with salt and pepper. Add fish. Seal bag. Shake gently to coat fish. Remove fish from bag, shaking off any excess flour. Shallow-fry fish, in batches, for 3 to 4 minutes or until golden and just cooked through. Drain on paper towel.
  • Step 4
    Add fish to sauce mixture. Toss gently to coat in sauce. Serve with noodles and top with coriander sprigs.

  • Low fat

Nutrition

  • 2472 kj

    Energy

  • 24.3g

    Fat Total

  • 3.9g

    Saturated Fat

  • 3.1g

    Fibre

  • 39.9g

    Protein

  • 94mg

    Cholesterol

  • 776mg

    Sodium

  • 51.7g

    Carbs (total)

All nutrition values are per serve

Notes

Get ahead: Follow recipe to the end of step 2. Cool. Transfer to an airtight container. Refrigerate for up to 2 days. Reheat, stirring, in a medium saucepan over medium high heat.

  • Author: Cathie Lonnie
  • Image credit: Guy Bailey & Andrew Young
  • Publication: Super Food Ideas

Source: taste.com.au

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