Healthy Sweet & Sour Fish

I don’t know about you, but when I am browsing for new recipes and I see the word HEALTHY in the title I automatically pay attention.  Of course, sometimes upon further investigation of the recipe I decide it’s either just not for me, or not nearly as healthy as it claims, but lucky for me I decided to give this one a try.  I honestly don’t even care if it’s healthy or not because it was just so good!

It has all the elements of a nice Hawaiian type sweet and sour with the vinegar, peppers, pineapple, etc, but then you get the kick from the chili sauce and this just takes on a whole new level of goodness.  I really liked the use of fish in this rather than something like chicken, which I would typically do.  It was so soft and flaky and the flavor was perfect.  You just have to be a little more careful in the cooking process so as not to break up the fish too much.  Besides being full of flavor, this dish has a lot of color and would be sure to impress at your next dinner party.

This dish does take a little longer to prepare, but it’s worth the extra effort, and having everything prepped and ready to go from the start really makes things go smoothly.  The recipe says to serve over rice, but you’ll probably notice I just mixed it all together in the picture.  I was just saving myself the hassle and mess of trying to do it later on my plate lol.

Healthy Sweet & Sour Fish

Serves : 8          Time to make : 40 minutes

Ingredients :

  • 2 lbs. tilapia
  • 2 T. olive oil, divided
  • 1 tsp. cumin
  • 1/2 tsp. cayenne
  • salt and pepper
  • 2 yellow onions
  • 2 each,  red/yellow/green bell peppers
  • 2-3 cups fresh pineapple
  • 1/2 cup vinegar
  • 1/3 cup ketchup
  • 1/3 cup sugar
  • 1/2 tsp. salt
  • 1/2 cup pineapple juice
  • 1/2 cup orange juice
  • 1/4 cup sweet chili garlic sauce, or more to taste
  • 2 T. + 1 tsp. cornstarch
  • cooked brown rice
  • sesame seeds

Directions :

  1. Fish: Cut the fish into bite-sized pieces and mince 1 onion. Heat 1 tablespoon oil in a large skillet over medium high heat. Add the onion and saute for 1 minute. Add the fish and sprinkle with cumin, cayenne, salt and pepper to taste. Cook, flipping occasionally and draining any excess liquid, for 5-10 minutes or until the pieces are golden brown on the outside and white all the way through. Set aside.  (Be careful with the fish to avoid breaking it up too much)
  2. Vegetables: Chop the bell peppers and 1 onion into bite-sized pieces. Heat 1 tablespoon oil in a large skillet and saute the peppers and onions for 5-10 minutes, until golden brown on the outside and tender-crisp. Chop the pineapple into bite-sized pieces and add to the pan, cooking for another few minutes. Set aside.
  3. Sauce: Combine the vinegar, ketchup, sugar, salt, pineapple juice, orange juice, and sweet chili garlic sauce in a large skillet over medium low heat. Simmer for 10 minutes. Whisk the cornstarch into a few tablespoons of water until smooth. Add to the sauce in the skillet and bring to a low boil. Cook for a few more minutes until the sauce is thickened.
  4. Combine the fish, vegetables, and sauce (you might not want all of it – just eyeball whatever looks good) in a large pan or bowl. Serve over brown rice and sprinkle with sesame seeds. I liked mine with extra sweet chili garlic sauce.

Recipe from pinch of yum

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