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sweet and sour fish with rice in a bowl

Sweet and Sour Fish

Simple sweet and sour fish made with tender chunks of firm white fish smothered in an aromatic home made tangy sauce without any added sugars.  Its full of flavour, healthy,fresh and colourful.
Course Dinner
Cuisine Chinese
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Servings 3 people
Calories 251kcal
Author Kim


  • 300 grams (10 ounces) firm white fish fillets cut into 2.5cm/1 inch pieces (See Note 1)
  • 2 tablespoons cornflour
  • 1 tablespoon tap water
  • 2 tablespoons soy sauce
  • 3 tablespoons apple cider vinegar
  • 450 gram can Pineapple chunks with juice (15 ounces)
  • 3 tablespoons low sugar tomato sauce/tomato ketchup
  • ½ small red onion cut into thin wedges
  • ½ red capsicum cut into 2cm pieces
  • ½ green capsicum cut into 2cm pieces
  • 1 medium carrot cut into matchsticks
  • ½ cup Zucchini in chunks
  • ¼ teaspoon Salt
  • ¼ teaspoon Black pepper

To Serve

  • Steamed jasmine rice cauliflower rice, or your favourite noodles


  • Chop fish into 1 inch chunks. Season fish lightly with salt and pepper, tossing lightly to coat.
  • Cook Fish: Heat a non-stick wok over medium-high heat. Cook fish, in batches, for 1 minute on each side or until golden and cooked through. Transfer fish into a bowl and set aside.
  • Make Sauce: Add soy sauce, vinegar, pineapple, pineapple juice and tomato sauce/tomato ketchup into a large jug. Whisk to mix together.
  • Stir Fry Vegetables: Add onion, capsicum, zucchini, and carrot to wok on high heat with 2 tablespoons water. Cook, stirring, for 3 minutes or until vegetables are almost tender.
  • Combine Sauce & Vegetables & thicken sauce: Add sweet and sour sauce to vegetables on high heat and stir through until it starts to bubble. Pour in cornflour slurry (2 tablespoons cornflour and 1 tablespoon water mixed together in a small bowl). The sauce will quickly thicken on the heat. Once desired thickness is reached, remove from heat.
  • Add Fish back in: Add fish back into wok and stir through, letting the residual heat get into the fish pieces.
  • Serve: Divide between 2 or 3 bowls and serve with your favourite rice or noodles.


  1. Fish Type: I used Pearl Perch skinless fillets which is my personal favourite for this type of dish. You could use any type of firm white fish such as Trout, Snapper, Sea Bass. Avoid delicate types of fish that may fall apart when cooked with other ingredients.
  2. Fish Size: Cut the fish pieces the same size to ensure they cook evenly. About 2 ½ cm or 1 inch squares is ideal.
  3. Ketchup: there are a number of low sugar and no added sugar ketchups available in mainstream supermarkets these days.  Check the sauce aisle and the health food aisle as well.  Alternatively, I have a recipe for making your own low sugar ketchup.
  4. Tomato Passata may be used in place of store bought low sugar tomato sauce/tomato ketchup, however you’ll need to add extra salt and a little natural sweetenner – such as granulated stevia or monkfruit.
  5. Vinegar: I love to use apple cider vinegar, but you can substitute with white vinegar as well.
  6. Pineapple: I used canned pineapple and cut it into chunks, but if fresh pineapple is in season, feel free to use that. Just make sure to cut off all the skin so its smooth with no roughness.
  7. Capsicum: also called peppers. I love using a combination of red, green and yellow, but really you can just use whatever colours you can get your hands on.
  8. Calories for this recipe don't include the rice or noodles.  That would be additional.


Calories: 251kcal | Carbohydrates: 41g | Protein: 15g | Fat: 1g | Saturated Fat: 1g | Fiber: 2g | Sugar: 10g