Sweet and sour seared fish
Inspired by the flavourful, Spanish-style fish recipe escabeche, this colourful dish is brought together by the deliciously tangy sweet and sour sauce.
* The ingredients used in this recipe are shared with other recipes from week one of the spring weekly meal planner. See the meal planner here.
Ingredients
Method
Ingredients
- 300g medium grain brown rice
- 2 tablespoons oil
- 400g firm white fish fillets e.g. warehou, gurnard, terakihi
- Salt and pepper, to taste
Steamed veges
- 325g frozen broccoli & cauliflower mixed veges*
- 2 large carrots, cut into thin matchsticks or thinly sliced
- 225g (1 ½ cups) frozen peas*
Sweet and sour sauce
- 2 teaspoons oil
- 1 onion, finely diced or sliced
- 3cm piece ginger, cut into thin matchsticks
- 2 cloves garlic, sliced or grated or 1 teaspoon crushed garlic
- ¼ cup vinegar
- ¼ cup sweet chilli sauce
- 1 capsicum, thinly sliced
Method
- Cook rice according to packet instructions.
- Meanwhile prepare the sauce. Heat oil in a saucepan over medium heat, sauté the onion until softened. Add ginger and garlic and gently fry for 1-2 minutes until it becomes fragrant.
- Carefully pour in the vinegar and sweet chilli sauce, bring to a simmer while stirring occasionally. Add sliced capsicum and simmer for about 3-5 minutes or until slightly thickened. Set aside.
- Place the veges in a steamer basket and steam the veges until cooked to your liking.
- Heat oil in a frying pan over high heat, season fish fillets with salt and pepper if desired. Cook fish for 3-4 minutes on each side or until lightly golden and cooked through.
- Serve seared fish with rice and steamed veges, with the sweet and sour sauce poured over the fish or served on the side.
Cooking tips:
• The veges can also be boiled or stir fried if preferred.
Adapt it:
• Swap the fish for chicken, pork, beef, tofu or tempeh if preferred. Adapt your cooking times accordingly.
• You can use any fresh or frozen veges you like in this dish.
Kid-friendly alternatives:
• Avoid adding salt to their fish.
Leftovers:
• Eat for lunch the next day.