recipes

Sweet 'n Sour Vegies with Grilled Fish

This is a lighter, healthier version of the traditional sweet and sour dish we all know!

Sweet 'n Sour Vegies with Grilled Fish
number of serves  serves 4
prep time 10 min prep
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ingredients

4 fish fillets, Trevally, Rockling or Flake
1 tablespoon oil
1 tablespoons grated fresh ginger
1 clove garlic, peeled and crushed
3 spring onions, sliced
500g packet frozen Birds Eye Stir Fry - Chow Mein
1 tablespoon cornflour
¼ cup liquid chicken stock
2 tablespoons dry sherry
2 tablespoons Leggo's Tomato Paste
1 tablespoon honey
440g can pineapple pieces in natural juice, undrained
Cooked rice for serving

instructions

step 1

Place fish under a preheated grill and cook for 4-5 minutes each side or until cooked through.  Meanwhile, heat oil in a large frying pan or wok, add ginger, garlic and spring onions, cook for 1-2 minutes.

step 2

Add frozen Birds Eye Stir Fry and continue to cook for 6 minutes, stirring occasionally.  Combine cornflour, chicken stock, sherry and Leggo's Tomato Paste, add to stir-fry with honey, pineapple pieces and juice; cook for a further 3 minutes stirring until sauce thickens.

step 3

Spoon stir-fry onto serving plates. Top with fish and drizzle with sauce. Serve with rice.

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recipe tip

Chicken is also suited to this recipe.

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nutritional information

Qty per serving QTY PER 100g
Energy 1660kJ (397Cal) 347kJ (83Cal)
Protein 23.7g 5.0g
Fat - Total 7.6g 1.6g
     - Saturated 1.3g 0.3g
Carbohydrate 52.3g 10.9g
     - Sugars 21.9g 4.6g
Dietary Fibre 6.6g 1.4g
Sodium 237mg 50mg
Potassium 947mg 198mg
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Country Harvest - carrot, peas, cauliflower & broccoli

country harvest

Delicious flavour and a monster crunch combine to make Birds Eye Golden Crunch Chips and Wedges simply the best chip!

Birds Eye uses big, Australian grown potatoes that are cut, specially prepared, then quickly frozen to ensure the finest quality and flavour is delivered every time.


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Sweet 'n Sour Vegies with Grilled Fish

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ingredients

4 fish fillets, Trevally, Rockling or Flake
1 tablespoon oil
1 tablespoons grated fresh ginger
1 clove garlic, peeled and crushed
3 spring onions, sliced
500g packet frozen Birds Eye Stir Fry - Chow Mein
1 tablespoon cornflour
¼ cup liquid chicken stock
2 tablespoons dry sherry
2 tablespoons Leggo's Tomato Paste
1 tablespoon honey
440g can pineapple pieces in natural juice, undrained
Cooked rice for serving

instructions

step 1

Place fish under a preheated grill and cook for 4-5 minutes each side or until cooked through.  Meanwhile, heat oil in a large frying pan or wok, add ginger, garlic and spring onions, cook for 1-2 minutes.

step 2

Add frozen Birds Eye Stir Fry and continue to cook for 6 minutes, stirring occasionally.  Combine cornflour, chicken stock, sherry and Leggo's Tomato Paste, add to stir-fry with honey, pineapple pieces and juice; cook for a further 3 minutes stirring until sauce thickens.

step 3

Spoon stir-fry onto serving plates. Top with fish and drizzle with sauce. Serve with rice.

Sweet 'n Sour Vegies with Grilled Fish
 serves 4
 10 min prep

recipe tip

Chicken is also suited to this recipe.

Brought to you by the Simplot Test Kitchen

Email: simplygreatmeals@simplot.com.au