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Sweet & Sour Fish

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Recipe

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Yield

4 servings

Prep

10 min

Cook

10 min

Ready

35 min
Low in Saturated Fat, Trans-fat Free

Ingredients

Amount Measure Ingredient Features
¼ cup whole-wheat flour
or rye
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½ teaspoon salt
divided
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¼ teaspoon white pepper
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1 pound fish fillets
firm-fleshed, such as catfish or tilapia
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4 teaspoons olive oil, extra-virgin
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1 medium sweet vidalia onions
halved lengthwise and thinly sliced
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¾ cup white vinegar
distilled
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¼ cup water
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2 tablespoons sugar
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8 whole black peppercorns
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3 whole allspice berries
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½ each bay leaves
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Ingredients

Amount Measure Ingredient Features
59 ml whole-wheat flour
or rye
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2.5 ml salt
divided
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1.3 ml white pepper
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453.6 g fish fillets
firm-fleshed, such as catfish or tilapia
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2E+1 ml olive oil, extra-virgin
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1 medium sweet vidalia onions
halved lengthwise and thinly sliced
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177 ml white vinegar
distilled
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59 ml water
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3E+1 ml sugar
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8 whole black peppercorns
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3 whole allspice berries
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0.5 each bay leaves
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Directions

Combine flour, ¼ teaspoon salt and pepper in a wide shallow bowl or pie pan.

Dip fish in the mixture to coat, shaking off the excess.

Heat oil in a large nonstick skillet over medium heat; add the fish and cook, in batches if necessary, carefully turning once, until opaque in the center and golden on the outside, 3 to 5 minutes per side.

Transfer to a shallow glass dish large enough to fit the fillets in a single layer.

Top with onion slices.

Combine vinegar, water, sugar, peppercorns, allspice berries, bay leaf and the remaining ¼ teaspoon salt in a small saucepan and bring to a boil, stirring to dissolve the sugar.

Immediately pour over the fish.

Remove the bay leaf.

Let marinate for at least 15 minutes at room temperature or cover, refrigerate and marinate for up to 3 days.

Remove the fish and onions from the marinade.

Serve warm or chilled.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 275g (9.7 oz)
Amount per Serving
Calories 22624% from fat
 % Daily Value *
Total Fat 6g 9%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 54mg 18%
Sodium 395mg 16%
Total Carbohydrate 6g 6%
Dietary Fiber 2g 7%
Sugars g
Protein 46g
Vitamin A 1% Vitamin C 10%
Calcium 4% Iron 5%
* based on a 2,000 calorie diet How is this calculated?
 

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