Low Sodium Sweet and Sour Fish
Delight your taste buds with this Low Sodium Sweet and Sour Fish recipe—a healthier twist on the classic Chinese-inspired dish. Perfectly tender white fish fillets, such as cod or tilapia, are lightly coated in a crispy blend of cornstarch and whole wheat flour, then pan-fried to golden perfection. A vibrant and tangy sauce made from rice vinegar, unsweetened pineapple juice, honey, and no-salt-added tomato paste provides all the flavor without excess sodium, while ginger, garlic, and fresh veggies like red bell pepper and onion add layers of fragrant freshness. Juicy pineapple chunks elevate each bite with a natural sweetness, making this dish a beautifully balanced symphony of flavors. Ready in under an hour and perfect served over steamed brown rice or paired with a side of sautéed vegetables, this heart-healthy recipe is sure to become a family favorite.
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Recipe Information
Ingredients
- 4 pieces white fish fillets (e.g., cod or tilapia)
- 0.5 cup cornstarch
- 0.25 cup whole wheat flour
- 0.5 teaspoon black pepper
- 1 medium onion, diced
- 1 medium red bell pepper, sliced
- 1 cup pineapple chunks (canned in juice, no added sugar)
- 0.25 cup rice vinegar
- 0.5 cup unsweetened pineapple juice
- 2 tablespoons tomato paste (no salt added)
- 2 tablespoons honey
- 1 teaspoon ginger, minced
- 2 cloves garlic, minced
- 3 tablespoons olive oil
- 2 tablespoons water
Instructions
Pat the fish fillets dry with paper towels. Cut them into 2-inch pieces for easier handling.
In a shallow bowl, combine cornstarch, whole wheat flour, and black pepper. Coat each piece of fish in the mixture, shaking off excess.
Heat 2 tablespoons of olive oil in a large non-stick skillet over medium heat. Fry the fish pieces in batches, about 2-3 minutes per side, until golden and cooked through. Set the cooked fish aside on a paper towel-lined plate.
In the same skillet, add the remaining tablespoon of olive oil. Sauté the onion, red bell pepper, garlic, and ginger for 3-4 minutes until softened and fragrant.
Add the rice vinegar, pineapple juice, tomato paste, honey, and water to the skillet. Stir well to combine and bring the mixture to a gentle simmer. Cook for 5-6 minutes, allowing the sauce to thicken.
Add the pineapple chunks to the sauce and stir to incorporate.
Return the cooked fish to the skillet, gently tossing to coat the pieces in the sauce. Cook for another 2-3 minutes to heat everything through, being careful not to break the fish pieces.
Serve the sweet and sour fish hot over steamed brown rice or alongside lightly sautéed vegetables. Enjoy!
Nutrition Facts
Calories |
1392 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.8 g | 61% | |
| Saturated Fat | 7.5 g | 38% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 279 mg | 12% | |
| Total Carbohydrate | 158.4 g | 58% | |
| Dietary Fiber | 13.6 g | 49% | |
| Total Sugars | 87.8 g | ||
| Protein | 90.0 g | 180% | |
| Vitamin D | 20.0 mcg | 100% | |
| Calcium | 206 mg | 16% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 2515 mg | 54% | |
*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.
