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Fish Fillets in a Sweet-and-Sour Sauce

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

Ingredients

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
1/4 cup capers 40 g
300 g grouper fillet
2 tsp cornstarch 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. 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.
  2. 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'.
  3. 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

per 1 Serving (210g)

Amount

% Daily Value

Calories

310

Fat

16 g

25 %

Saturated 2.3 g
+ Trans 0 g

12 %

Cholesterol

50 mg

Sodium

640 mg

27 %

Carbohydrate

9 g

3 %

Fibre

1 g

4 %

Sugars

4 g

Protein

30 g

Vitamin A

6 %

Vitamin C

5 %

Calcium

4 %

Iron

14 %

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  :
Copper, Folacin, Iron, Vitamin A, Vitamin B1, 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
Meat and Alternatives 3 ½
Fats 3
Other Foods 0

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This recipe is in the following categories

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