Sweet and Sour Fish
|
Amount |
Measure |
Ingredient -- Preparation Method |
|
-------- |
------------ |
-------------------------------- |
|
1 1/2 |
pounds |
fish fillets -- firm white fish cut into 1 inch pieces |
|
Marinade |
||
|
1 |
tablespoon |
low sodium soy sauce |
|
1 |
tablespoon |
sweet sherry |
|
1 |
tablespoon |
cornstarch |
|
1 |
medium |
green pepper -- cut in 1" squares |
|
4 |
medium |
Roma tomatoes -- cut in 1" squares |
|
1 |
small |
red onion -- cut into 1" pieces |
|
1 |
clove |
garlic -- minced |
|
1 |
teaspoon |
ginger root -- minced |
|
8 |
ounces |
pineapple chunks in juice -- reserve juice |
|
4 |
tablespoons |
vegetable oil |
|
Sauce |
||
|
1/4 |
cup |
low sodium catsup |
|
1/8 |
cup |
plum sauce |
|
2 |
tablespoons |
pineapple juice |
|
2 |
tablespoons |
orange marmalade |
|
1/4 |
cup |
rice vinegar |
|
2 |
tablespoons |
hoisin sauce |
|
2 |
tablespoons |
cornstarch |
|
1 |
tablespoon |
low sodium soy sauce |
|
1 |
tablespoon |
brown sugar -- packed |
| Mix marinade ingredients in a small bowl. Cut fish into cubes. Put in marinade and mix to coat all of the meat. Set aside. Let marinate for 10 to 15 minutes. Mix sauce ingredients in a small bowl and set aside. Add vegetable oil to wok or large frying pan and heat to medium-high. Add meat in two batches and brown on all sides. Push to the sides. Add red onion and peppers and cook for 2 minutes. Add garlic, and ginger root and cook until fragrant 30 seconds to a minute. Add tomatoes and pineapple and warm through. Push everything to the side and add sauce. Cook until boiling and it starts to thicken. Coat the meat and vegetables and cook a couple minutes more or until the meat is cooked through. Notes: Goes well over rice or fried rice. Makes 6 servings. |
| Per Serving: 311 Calories; 10g Fat (30.0% calories from fat); 22g Protein; 33g Carbohydrate; 3g Dietary Fiber; 49mg Cholesterol; 386mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fruit; 2 Fat; 1 Other Carbohydrates. |