Fish Fillets in a Sweet-and-Sour Sauce

Fish Fillets in a Sweet-and-Sour Sauce

2 servings
Preparation 15 min
Cooking 10 min

320 calories per serving 


Ingredients

3 tbsp water   45 mL
3 tbsp milk, partly skimmed, 2%   45 mL
1/4 cup capers, unsalted, or in vinegar brine   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, red snapper, or walleye    
2 tsp cornstarch   5 g
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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 cornstarch. 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

Nutrition Facts

per 1 serving (230g)

Amount

% DV*

* DV = Daily Value

Calories

320

Fat

17 g

25 %

Saturated 2.5 g
+ Trans 0 g

13 %

Cholesterol

55 mg

Sodium

650 mg

27 %

Carbohydrate

10 g

3 %

Fibre

1 g

4 %

Sugars

5 g

Protein

31 g

Vitamin A

8 %

Vitamin C

6 %

Calcium

6 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ½ serving
Grain Products: ¼ serving
Milk and Alternatives: 0 serving
Meat and Alternatives: serving

More info

Claims

Source of :
Calcium, Copper, Folacin, Iron, 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

More info


This recipe is in the following categories: Fish | Main courses/Entrées | Diabetes-friendly | Halal | Kosher | Italian

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