Sweet and Sour Fish with Garlic

13 30 268
Ingredients Minutes Calories
Prep Cook Servings
10 min 20 min 3
Sweet and Sour Fish with Garlic
Health Highlights

Ingredients


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, Extra Virgin
1/2 tsp Salt
1/4 tsp Sea Salt (for sauce)
1 stalk(s) Green onion (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)

Instructions


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 268
Calories from fat 114
Calories from saturated fat 16.2
Total Fat 12.7 g
Saturated Fat 1.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.7 g
Monounsaturated Fat 4.7 g
Cholesterol 79 mg
Sodium 771 mg
Potassium 798 mg
Total Carbohydrate 12.9 g
Dietary Fiber 1.4 g
Sugars 6.9 g
Protein 26.2 g

Dietary servings

Per Portion


Grain 0.1
Meat 1.5
Vegetables 0.6

Energy sources


Pygal18%427.6033746942694121.2844574209957543%433.4200155392139264.6158346914704739%297.35801602821215165.498051162562818%43%39%CarbohydratesFatProtein

Meal Type(s)

Main




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