Low Sodium Sweet and Sour Fish Fillet
Indulge in the delicate balance of tangy and sweet flavors with this Low Sodium Sweet and Sour Fish Fillet recipe, a healthier twist on a classic favorite. Perfectly pan-fried white fish fillets are coated in a light cornstarch crust and paired with a vibrant medley of bell peppers, pineapple chunks, and an irresistible homemade sauce made with unsweetened pineapple juice, white vinegar, and low sodium condiments. This dish is not only packed with flavor but also mindful of your health, reducing sodium while maintaining all the bold, mouthwatering taste you love. Quick to prepare in just 35 minutes, it’s a wholesome, family-friendly dinner option that’s best served with steamed rice for a delightful, restaurant-quality meal at home.
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Recipe Information
Ingredients
- 4 pieces (approximately 150g each) white fish fillets (such as cod, tilapia, or haddock)
- 0.5 cup cornstarch
- 3 tablespoons olive oil
- 0.5 cup pineapple juice (unsweetened)
- 0.25 cup white vinegar
- 2 tablespoons low sodium ketchup
- 1.5 tablespoons honey
- 1 teaspoon low sodium soy sauce
- 2 cloves garlic (minced)
- 1 teaspoon ginger (grated)
- 1 medium red bell pepper (diced)
- 1 medium green bell pepper (diced)
- 1 cup pineapple chunks (unsweetened, drained if canned)
- 0.5 cup water
- 1 teaspoon cornstarch (for slurry)
- 2 teaspoons water (for slurry)
Instructions
Rinse the fish fillets under cold water and pat dry with paper towels. Cut them into serving-sized pieces, if desired.
Coat each fish fillet in the 0.5 cup of cornstarch, shaking off any excess. This will help create a light crust when cooking.
Heat 2 tablespoons of olive oil in a large non-stick skillet over medium heat. Pan-fry the fish fillets for about 3-4 minutes on each side, or until golden brown and cooked through. Remove the fish from the pan and set aside on a plate lined with paper towels to drain excess oil.
In a small bowl, whisk together the pineapple juice, white vinegar, low sodium ketchup, honey, low sodium soy sauce, and 0.5 cup of water to create the sweet and sour sauce base.
In the same skillet, add the remaining 1 tablespoon of olive oil. Sauté the minced garlic and grated ginger for 30 seconds until fragrant.
Add the diced red and green bell peppers to the skillet. Stir-fry for 2-3 minutes until slightly softened but still crisp.
Stir in the pineapple chunks and pour in the prepared sweet and sour sauce. Bring the mixture to a gentle simmer.
In a small bowl, mix 1 teaspoon of cornstarch with 2 teaspoons of water to create a slurry. Gradually stir the slurry into the sauce to thicken it, cooking for an additional 1-2 minutes.
Return the cooked fish fillets to the skillet. Spoon the sauce and vegetables over the fillets to coat them evenly. Cook for 1-2 minutes to warm the fish through.
Remove the skillet from heat and transfer the sweet and sour fish fillets to a serving plate. Garnish with extra pineapple chunks or bell peppers, if desired.
Serve immediately with steamed rice or a side of your choice for a complete meal.
Nutrition Facts
Calories |
1458 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.2 g | 63% | |
| Saturated Fat | 7.8 g | 39% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 300 mg | 100% | |
| Sodium | 585 mg | 25% | |
| Total Carbohydrate | 131.4 g | 48% | |
| Dietary Fiber | 9.3 g | 33% | |
| Total Sugars | 78.2 g | ||
| Protein | 125.8 g | 252% | |
| Vitamin D | 30.0 mcg | 150% | |
| Calcium | 216 mg | 17% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 2947 mg | 63% | |
*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.
