Sweet and Sour Fish with Garlic

Sweet and Sour Fish with Garlic

Health Rating
Prep Cook Ready in Servings
10 min 20 min 30 min 3


1/4 tsp Black pepper
1 tbsp Corn flour, whole grain (as needed)
5 clove(s) Garlic (chopped)
1 tbsp Granulated sugar (+ 3 tbsp water, for sauce)
1 tbsp Olive oil
1/2 tsp Salt
1/4 tsp Sea salt (for sauce)
1 stalk(s) Green onion, scallion, ramp (chopped)
3 tbsp Tomato sauce, canned (for sauce)
2 tsp Vinegar, white (for sauce)
2 fillet Whitefish (cut into pieces)
3 tsp Worcestershire sauce (for sauce)
1 medium Yellow onion (sliced)


Pat dry the fish with kitchen towels, sprinkle with salt and pepper and let sit for 10 minutes, then lightly dredge in cornflour.

Heat a large frying pan with 1 tablespoon oil over high heat. Stir-fry the fish until no longer opaque, 3-5 minutes, depending on size of your fish pieces. Set aside.

Heat the same frying pan with 1 tablespoon oil over high heat. Stir- fry the garlic until aromatic, 2 minutes. Add the onion and salt and cook until soft, 3 minutes. Mix in the water, tomato sauce, Worcestershire sauce, sugar, vinegar and salt.

Bring the mixture to the boil. Add the fish back into the pan and garnish with spring onions before serving.

Nutrition Facts

Per Portion

Calories 273
Calories from fat 114
Calories from saturated fat 15.5
Total Fat 12.7 g
Saturated Fat 1.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.8 g
Monounsaturated Fat 4.8 g
Cholesterol 79 mg
Sodium 761 mg
Potassium 791 mg
Total Carbohydrate 13.4 g
Dietary Fiber 1.3 g
Sugars 7.1 g
Protein 26.3 g

Dietary servings

Per Portion

Grain 0.1
Meat 1.5
Vegetables 0.6

Energy sources

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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada