Fish
Sweet and sour fish - Sweet and sour is a delicious family-favourite where we have added fish and veggies this week. Making the sauce practically from scratch drastically reduces the amount of sugar added!
1. Place rice in a saucepan, cover with x 1.5 amount of water. Cover with a lid, cook on lowest heat for 10-15 minutes. Remove from heat, stand for 5 minutes. Stir carefully with a fork.
2. In a bowl, combine pineapple juice (reserve pieces), 1/2 tsp ground ginger, 1 crushed garlic clove, 1 tbsp flour, 2 tbsp soy sauce, 2 tbsp sweet chilli sauce, 1 tbsp tomato sauce and juice from 1 orange. Whisk until smooth.
3. Cut fish into nugget sized pieces. Heat a large pan or wok with 1 tbsp oil over medium-high heat. Cook fish, tossing occasionally, for 5-7 minutes, or until cooked through. Remove from pan, set aside. Reserve pan.
4. Wedge red onion, slice carrot, chop capsicum and trim snow peas. Cut broccolini into 3-4cm lengths.
5. Add more oil (if needed) to fish pan, cook prepared vegetables with pineapple pieces for 2-3 minutes. Add sauce and cook for 5 minutes, or until thickened. Return fish to pan.
6. Serve sweet and sour fish over rice. Top with sliced chives and spoon over pan sauces to serve.
2. In a bowl, combine pineapple juice (reserve pieces), 1/2 tsp ground ginger, 1 crushed garlic clove, 1 tbsp flour, 2 tbsp soy sauce, 2 tbsp sweet chilli sauce, 1 tbsp tomato sauce and juice from 1 orange. Whisk until smooth.
3. Cut fish into nugget sized pieces. Heat a large pan or wok with 1 tbsp oil over medium-high heat. Cook fish, tossing occasionally, for 5-7 minutes, or until cooked through. Remove from pan, set aside. Reserve pan.
4. Wedge red onion, slice carrot, chop capsicum and trim snow peas. Cut broccolini into 3-4cm lengths.
5. Add more oil (if needed) to fish pan, cook prepared vegetables with pineapple pieces for 2-3 minutes. Add sauce and cook for 5 minutes, or until thickened. Return fish to pan.
6. Serve sweet and sour fish over rice. Top with sliced chives and spoon over pan sauces to serve.
basmati rice 300g
pineapple, in pieces (juice) 440g
ground (or fresh) ginger 1/2 tsp
garlic clove 1
flour 1tbsp
soy sauce 2tbsp
sweet chilli sauce 2tbsp
tomato sauce 1tbsp

orange 1
white fish fillets 2 packets
red onion 1
carrot 1
red capsicum 1
snow peas 1/2 punnet
broccolini 1 bunch
chives 1/3 bunch
From your pantry: oil, salt & pepper.
pineapple, in pieces (juice) 440g
ground (or fresh) ginger 1/2 tsp
garlic clove 1
flour 1tbsp
soy sauce 2tbsp
sweet chilli sauce 2tbsp
tomato sauce 1tbsp

orange 1
white fish fillets 2 packets
red onion 1
carrot 1
red capsicum 1
snow peas 1/2 punnet
broccolini 1 bunch
chives 1/3 bunch
From your pantry: oil, salt & pepper.
