Heart-Healthy Sweet and Sour Fish Fillet
Indulge in the vibrant flavors of this Heart-Healthy Sweet and Sour Fish Fillet, a nutritious twist on a classic dish that's perfect for a light yet satisfying meal. This recipe features tender white fish fillets, such as cod or tilapia, baked to perfection and topped with a lusciously tangy sauce made from pineapple juice, rice vinegar, honey, and a hint of fresh garlic and ginger. Packed with colorful veggies like bell peppers and carrots, this dish is a feast for both the eyes and the palate. The addition of low-sodium soy sauce keeps it diet-conscious, while the use of olive oil ensures heart-friendly fats. Ready in just 35 minutes, this easy-to-follow, oven-baked recipe makes a delightful pairing with brown rice or quinoa for a wholesome dinner that’s as healthy as it is delicious. Perfect for weeknights or when you're craving comfort food with a nourishing twist!
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Recipe Information
Ingredients
- 4 pieces (about 6 ounces each) white fish fillet (e.g., cod, tilapia, or sole)
- 2 tablespoons low-sodium soy sauce
- 3 tablespoons rice vinegar
- 1 cup pineapple juice (unsweetened)
- 1.5 tablespoons honey
- 2 cloves garlic, minced
- 1 teaspoon fresh ginger, grated
- 1 tablespoon cornstarch
- 2 tablespoons cold water
- 1 medium red bell pepper, sliced thinly
- 1 medium green bell pepper, sliced thinly
- 1 medium carrot, julienned
- 1 tablespoon olive oil
- 0.25 teaspoon black pepper
- 2 stalks green onions, sliced (optional garnish)
Instructions
Preheat the oven to 375°F (190°C) and lightly grease a baking dish with a small amount of olive oil.
Place the fish fillets in the prepared baking dish and drizzle with 1 tablespoon of low-sodium soy sauce. Set aside.
In a small bowl, whisk together the rice vinegar, pineapple juice, honey, remaining 1 tablespoon of low-sodium soy sauce, minced garlic, and grated ginger.
In a separate small bowl, mix the cornstarch with cold water until smooth. Stir the mixture into the sauce to thicken slightly.
Heat 1 tablespoon of olive oil in a nonstick skillet over medium heat. Add the sliced red bell pepper, green bell pepper, and julienned carrot. Sauté for 3-4 minutes until the vegetables are slightly softened.
Pour the sweet and sour sauce into the skillet with the vegetables. Stir and cook for another 2-3 minutes until the sauce thickens and coats the vegetables evenly.
Spoon the vegetable and sauce mixture over the fish fillets in the baking dish.
Sprinkle black pepper over the top of the dish. Cover the baking dish with aluminum foil to retain moisture.
Bake in the preheated oven for 15-18 minutes, or until the fish fillets are cooked through and flake easily with a fork.
Remove from the oven and let rest for 2 minutes. Garnish with sliced green onions, if desired, before serving.
Serve the sweet and sour fish fillets hot, alongside brown rice or steamed quinoa for a complete heart-healthy meal.
Nutrition Facts
Calories |
638 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.4 g | 21% | |
| Saturated Fat | 2.5 g | 12% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 57 mg | 19% | |
| Sodium | 1133 mg | 49% | |
| Total Carbohydrate | 98.9 g | 36% | |
| Dietary Fiber | 10.5 g | 38% | |
| Total Sugars | 67.1 g | ||
| Protein | 32.9 g | 66% | |
| Vitamin D | 5.7 mcg | 28% | |
| Calcium | 136 mg | 10% | |
| Iron | 4.3 mg | 24% | |
| Potassium | 1774 mg | 38% | |
*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.
