Healthy Sweet and Sour Fish
Ingredients
The fish
-
2
lbs.
white fish filets such as tilapia
-
2
tablespoons
olive oil, divided
-
1
teaspoon
cumin
-
½
teaspoon
cayenne pepper
-
salt and pepper
The vegetables
-
2
yellow onions
-
2
red, yellow, and green peppers (each)
-
2–3
cups
fresh pineapple
The sauce
-
½
cup
vinegar
-
⅓
cup
ketchup
-
⅓
cup
sugar
-
½
teaspoon
salt
-
½
cup
pineapple juice
-
½
cup
orange juice
-
¼
cup
sweet chili garlic sauce (more to taste)
-
2
tablespoons + 1 teaspoon
cornstarch
To serve
-
cooked brown rice
-
sesame seeds
Instructions
- Cut the fish into bite-sized pieces and mince one onion.
- Heat one tablespoon of oil in a skillet and sauté the onion for one minute.
- Add the fish, seasoned with cumin, cayenne, salt, and pepper, and cook until golden brown and cooked through.
- Chop the bell peppers and another onion into bite-sized pieces.
- In a skillet, heat the remaining oil and sauté the peppers and onions until golden and tender.
- Add chopped pineapple and cook for a few more minutes.
- In a separate skillet, combine vinegar, ketchup, sugar, salt, pineapple juice, orange juice, and sweet chili garlic sauce, and simmer for ten minutes.
- Whisk cornstarch with water until smooth, then add to the sauce and bring to a low boil until thickened.
- Combine the fish, vegetables, and sauce, adjusting to taste, and serve over brown rice with sesame seeds.
Nutrition Facts (estimated)
Servings
8
Calories
300
Total fat
10g
Total carbohydrates
35g
Total protein
25g
Sodium
500mg
Cholesterol
50mg
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