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Fish Fillets in a Sweet-and-Sour Sauce

41 Reviews
93% would make this recipe again

Preparation : 15 min Cooking : 10 min
320 calories/serving
  • Can be done in advance
  • Very easy
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly

Ingredients

3 tbsp water 45 mL
3 tbsp milk, partly skimmed, 2% 45 mL
1/4 cup capers 40 g
3 tbsp olive oil 45 mL
1/2 red onions, cut into thick slices 80 g
3 tbsp wine vinegar 45 mL
1 tsp sugar 4 g
300 g grouper fillet
2 tsp white flour (all purpose) 5 g
salt [optional]
ground pepper to taste [optional]

Before you start

Any firm-textured white fish can be used for this recipe.

For a more subtle taste and to put the dish together quickly just before serving, you may want to make the sweet-and-sour sauce ahead of time.

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Mix the water and milk in a bowl, then soak the capers for about 15 min (while cooking the onions). Drain the capers, rinse them, then drain them again and set aside. This step is needed to remove the excess salt. If using capers in a vinegar brine instead of the salted type, they should simply be rinsed then drained.
  2. Heat half of the oil in a skillet over medium heat. Cut the onions into thick slices, then add them to the skillet and sauté until they are caramelized, about 10 min. Add some water, if needed, to keep a moist environment.
  3. Mix the vinegar and sugar well, then add the mixture to the skillet. Cook over medium-high heat until the vinegar has evaporated, about 5 min. Stir in the capers then lower the heat to 'very low'.
  4. Pat-dry the fish then cut it into serving sized pieces. Season the pieces with salt and pepper, then coat them in flour. Heat the remaining oil in another pan over medium-high heat. Cook the fish, 3-4 min per side, depending on the thickness of the fillets (check with a fork to see if the fish is cooked through). Transfer the fish to the sauce skillet, then coat them thoroughly with the sauce. Cook a few minutes over low heat, then serve.

Nutrition Facts Table

per 1 Serving (230g)

Amount

% Daily Value

Calories

320

Fat

17 g

26 %

Saturated 2.6 g
+ Trans 0 g

13 %

Cholesterol

60 mg

Sodium

650 mg

27 %

Carbohydrate

9 g

3 %

Fibre

1 g

5 %

Sugars

5 g

Protein

31 g

Vitamin A

7 %

Vitamin C

5 %

Calcium

6 %

Iron

15 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ½ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : 1 ½ servings

Claims

This recipe is :
Source of  :
Calcium, Copper, Folacin, Iron, Manganese, Vitamin A, Vitamin B1, Vitamin B2, Zinc
Good source of  :
Magnesium, Pantothenic Acid, Phosphorus, Vitamin E, Vitamin K
Excellent source of  :
Niacin, Potassium, Selenium, Vitamin B12, Vitamin B6

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables ½
Milk and Alternatives 0
Meat and Alternatives 3 ½
Fats 3
Other Foods 0

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Members' Reviews

41 Reviews (40 with rating only ) 93% would make this recipe again
ClaireM1
august 04, 2013 | I would make this recipe again

I had a bit of a failure on the sauce - I cooked away most of the liquid. The remaining onion/caper mixture still tasted very good over the fish. I used lake trout from Lake Michigan. I plan to try this recipe again, as I feel I will get better with practice. Even with my lack of skill, it was still good.

Useful 0

This recipe is in the following categories

Fish | Main courses/Entrées | Kosher | Halal | Diabetes-friendly | Italian

Top Reviews

View All Reviews
ClaireM1
august 04, 2013 | I would make this recipe again

I had a bit of a failure on the sauce - I cooked away most of the liquid. The remaining onion/caper mixture still tasted very good over the fish. I used lake trout from Lake Michigan. I plan to try this recipe again, as I feel I will get better with practice. Even with my lack of skill, it was still good.

Useful 0