Heart-Healthy Sweet and Sour Fish
Treat your taste buds to a guilt-free delight with this Heart-Healthy Sweet and Sour Fish recipe—a vibrant and nutritious dish that marries the tangy sweetness of pineapple with the savory umami of low-sodium soy sauce. Perfect for a balanced meal, this recipe enhances firm white fish fillets with a homemade sauce infused with honey, apple cider vinegar, garlic, and fresh ginger. Colorful julienned bell peppers add texture and a dose of antioxidants, while the pineapple chunks bring a tropical flair. Quick to prepare in under 35 minutes, this dish is ideal for busy weeknights and pairs beautifully with brown rice or quinoa for a complete, wholesome meal. Garnished with green onions, every bite is a symphony of flavors to keep your heart happy and healthy.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 pieces (4-6 ounces each) firm white fish fillet (e.g., cod, halibut, or tilapia)
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon lemon juice
- 2 tablespoons honey
- 2 tablespoons apple cider vinegar
- 2 teaspoons cornstarch
- 1 cup low-sodium vegetable broth
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, grated
- 1 medium red bell pepper, julienned
- 1 medium yellow bell pepper, julienned
- 1 cup pineapple chunks (in juice, not syrup)
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons green onions, chopped for garnish
- 2 cups (cooked) brown rice or quinoa (optional, for serving)
Instructions
Rinse the fish fillets under cold water and pat them dry with paper towels. Lightly season both sides with a pinch of salt (optional) and pepper.
In a small bowl, whisk together the soy sauce, lemon juice, honey, apple cider vinegar, and cornstarch until smooth. Set aside.
Heat a nonstick skillet or sauté pan over medium heat. Add 1/2 tablespoon of olive oil and swirl to coat the pan.
Place the fish fillets in the skillet and cook for 3–4 minutes on each side, or until the fish flakes easily with a fork. Remove the fish from the skillet and set aside.
In the same skillet, add the remaining 1/2 tablespoon of olive oil. Add the minced garlic and grated ginger, stirring until fragrant, about 30 seconds.
Add the julienned red and yellow bell peppers to the skillet. Sauté for 3–4 minutes until they begin to soften but still retain some crunch.
Stir in the pineapple chunks and the prepared sweet-and-sour sauce mixture. Bring the mixture to a gentle simmer, stirring occasionally, until the sauce thickens, about 2–3 minutes.
Return the cooked fish fillets to the skillet, spooning the sauce and vegetables over the top. Let them warm through for 2 minutes.
Garnish with chopped green onions and serve immediately over a bed of cooked brown rice or quinoa, if desired.
Nutrition Facts
Calories |
1377 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.7 g | 30% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 284 mg | 95% | |
| Sodium | 1517 mg | 66% | |
| Total Carbohydrate | 162.2 g | 59% | |
| Dietary Fiber | 13.8 g | 49% | |
| Total Sugars | 50.5 g | ||
| Protein | 132.1 g | 264% | |
| Vitamin D | 28.4 mcg | 142% | |
| Calcium | 225 mg | 17% | |
| Iron | 6.5 mg | 36% | |
| Potassium | 2896 mg | 62% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
