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Sweet and sour fish
This dish is simple to make and really looks impressive. If you are unable to get hold of sea bass, cod or haddock may be used.
What you need
- 1 whole sea bass, cleaned and gutted
- 3 large carrots, peeled and cut into thin strips
- 100 g mange-tout, trimmed and chopped
- 1 green pepper, cored de-seeded and cut into thin strips
- 60 ml cornflour, to coat
- groundnut oil for deep frying
- for the sauce
- 4 salad onions, trimmed and finely chopped
- 1 cm root ginger, peeled and finely chopped
- 300 ml chicken stock
- 3 tsp light soy sauce
- 6 tsp dry sherry
- 1 1/2 tsp tomato puree
- 6 tsp cider vinegar
- 2 tsp cornflour blended with 10 ml water
Method
Cut the fins off the fish and, using a sharp knife, make criss-cross cuts across both sides of fish.
Blanch the vegetables in boiling water for 4 min. Refresh under running cold water.
Mix together all the sauce ingredients in a pan. Bring the sauce to the boil, stirring continuously to thicken. Stir in blanched vegetables. Remove from heat.
Heat the oil in a large pan to 190°C. Coat the fish in cornflour. Deep fry for 4-5 min until crisp, golden and cooked through.
Place the fish on a serving platter. Reheat sauce and spoon over the fish. Serve immediately.
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Preparation 10 minutes Cook 8 minutes Total 18 minutes -
Energy 123 kcal/serving Fat 0.52 g/serving Carbohydrates 74.40 g/serving Glycaemic Index 49 Glycaemic Load 9.28 
Serving suggestion
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 522 | 225 | 10475 | 8350 |
| Energy (kcal) | 123 | 53.1 | 2500 | 2000 |
| Protein (g) | 8.33 | 3.59 | ||
| Carbohydrate (g) | 20.0 | 8.64 | 345 | 275 |
| Fat (g) | 1.20 | 0.52 | 95 | 70 |
| Fat (saturated) (g) | 0.28 | 0.12 | ||
| Fibre (g) | 2.74 | 1.18 | ||
| Sodium (mg) | 723 | 311 | ||
| Salt (equivalent) (g) | 1.81 | 0.78 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 1102 | 475 | 800 |
| Vitamin B-12 (µg) | 0.10 | 0.05 | 1 |
| Vitamin B-6 (mg) | 0.29 | 0.13 | 2 |
| Vitamin C (mg) | 38.8 | 16.7 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 0.68 | 0.29 | 10 |
| Zinc (mg) | 0.40 | 0.17 | 15 |
| Calcium (mg) | 43.6 | 18.8 | 800 |
| Folate (mcg) | 32.9 | 14.2 | 200 |
| Iron (mg) | 1.35 | 0.58 | 14 |
| Magnesium (mg) | 36.4 | 15.7 | 300 |
| Niacin (mg) | 1.41 | 0.61 | 18 |
| Pantothenic acid (mg) | 0.57 | 0.25 | 6 |
| Riboflavin (mg) | 0.12 | 0.05 | 1.6 |
| Phosphorous (mg) | 114 | 49.3 | 800 |
| Thiamin (mg) | 0.14 | 0.06 | 1.4 |
This recipe is:
Demi-veg
Citrus free
Cow-dairy free
Dairy free
Egg free
Peanut free
Shellfish free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible or unavailable groundnut oil for deep frying
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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