Fish Fillets in a Sweet-and-Sour Sauce

4 Reviews
100% would make this recipe again

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Preparation : 15 min Cooking : 10 min
320 calories/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] 0.2 g
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. 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

per 1 serving (230 g)

Amount

% Daily Value

Calories

320

Fat

17 g

25 %

Saturated 2.6 g
+ Trans 0 g

13 %

Cholesterol

60 mg

Sodium

650 mg

27 %

Carbohydrate

10 g

3 %

Fibre

1 g

4 %

Sugars

5 g

Net Carbs

9 g

Protein

31 g

Vitamin A

7 %

Vitamin C

5 %

Calcium

6 %

Iron

14 %
More info

Claims

This recipe is :
Excellent source of  :
Niacin, Potassium, Selenium, Vitamin B12, Vitamin B6
Good source of  :
Magnesium, Pantothenic Acid, Phosphorus, Vitamin E, Vitamin K
Source of  :
Calcium, Copper, Folacin, Iron, Vitamin A, Vitamin B1, Vitamin B2, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables ½
Milk and Alternatives 0
Meat and Alternatives 3 ½
Fats 3
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

4 Reviews (4 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

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

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