Ingredients
Rice
- 1 cup Jasmine rice
- 310 mls Water
- 1 cup Peas
Sauce
- 432 grams Pineapple chunks in juice
- ⅓ cup Honey
- ⅓ cup Apple cider vinegar
- ⅓ cup Tomato sauce
- ⅓ cup Soy sauce
- ¼ cup Cornflour
- ⅓ cup Water
Prep ingredients
- 2 Red capsicum
- 2 cloves Garlic
- 2 tsps Ginger
- 1 Brown onion
- 400 grams Fish fillets skinless, boneless or chicken
- 2 tbsps Cornflour second
- 1 tsp Baking powder
Cook fish
- 1 tbsps Olive oil
Cook veggies
- 1 tbsps Olive oil
Instructions
Cook rice
- In a large pot over high heat add rice and water. Bring to a boil then reduce heat to medium or medium-low and cover. Simmer for 12 mins or until water is absorbed. When the rice has 4 mins cooking time remaining add the peas, and stir to combine. Fluff rice with a fork.
Make sauce
- In a medium bowl add pineapple juice (reserve the pineapple), honey, apple cider vinegar, tomato sauce, soy sauce and cornflour. Whisk to combine, then whisk in the second measure of water.
Prep ingredients
- Slice the capsicum into bite-sized chunks. Peel and mince the garlic and ginger. Peel and slice the onion into wedges. Slice the fish into 3cm chunks. Add the cornflour and baking powder to a medium-sized bowl and season with salt and pepper. Dust the fish chunks with the cornflour mixture and shake off the excess.
Cook fish
- Heat the oil in a large frypan on medium-high heat. Cook the fish for 2-3 mins on each side until golden and cooked through (handle gently when cooking to prevent the fish from breaking up). Set fish aside on a plate and reserve the pan.
Cook veggies
- Heat the second measure of oil in the reserved frypan on high heat. Add garlic, ginger and onion and stir fry for 1 min. Add capsicum and cook for 2 mins. Then add the sauce and pineapple and let it come to a rapid simmer. Simmer for 2 mins, until it thickens. Then add the fish and any resting juices back into the pan and combine (being careful not to break the fish up), then quickly remove from the pan to serve immediately.
To serve
- Immediately divide the pea and jasmine rice and sweet and sour fish between plates.
Nutrition
Calories: 583kcal | Carbohydrates: 95g | Protein: 31g | Fat: 10g | Saturated Fat: 2g | Cholesterol: 50mg | Sodium: 1350mg | Potassium: 904mg | Fiber: 7g | Sugar: 40g | Calcium: 137mg | Iron: 3mg
Dietary note: Be sure to check the label and ensure the ingredients match your dietary requirements/preferences.
Ingredients note: Nutritional information is an estimate based on average ingredients by all brands.
sadly not ones you can eat! By continuing on this site we’ll assume you are ok with it. View our