recipes
Sweet 'n Sour Vegies with Grilled Fish
This is a lighter, healthier version of the traditional sweet and sour dish we all know!
serves 4
10 min prep
if you liked this recipe, try...
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 |
featured products
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.
recipe tip
Chicken is also suited to this recipe.
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 |
Country Harvest - carrot, peas, cauliflower & broccoli
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.
Share
To share this recipe on Facebook or Twitter, just click the icon.
Sweet 'n Sour Vegies with Grilled Fish
Sweet 'n Sour Vegies with Grilled Fish
This is a lighter, healthier version of the traditional sweet and sour dish we all know!
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.
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