Gluten-Free Sweet and Sour Fish

Dive into a flavorful fusion of tangy and savory with this Gluten-Free Sweet and Sour Fish recipe, perfect for seafood lovers craving a healthier twist on a classic dish. Tender, bite-sized pieces of white fish fillets—golden and crispy thanks to a gluten-free coating of flour and cornstarch—are tossed in a vibrant homemade sweet and sour sauce made from pineapple chunks, fresh bell peppers, and a balanced mix of gluten-free soy sauce, rice vinegar, ketchup, and honey. Ideal for weeknight dinners or special occasions, this dish pairs beautifully with steamed rice and is topped with optional green onion garnish for a burst of freshness. Ready in just 35 minutes, it's the ultimate combination of speedy preparation, bold flavors, and allergen-friendly cooking!

Nutriscore Rating: 68/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces White fish fillets (e.g., cod, tilapia, or snapper)
• 1 cup Gluten-free all-purpose flour
• 0.5 cup Cornstarch
• 1 teaspoon Salt
• 0.5 teaspoon Ground black pepper
• 0.5 teaspoon Garlic powder
• 2 large Eggs
• 0.5 cup Neutral cooking oil (e.g., vegetable oil or avocado oil)
• 1 cup Pineapple chunks
• 1 medium Red bell pepper, diced
• 1 medium Green bell pepper, diced
• 1 medium Sweet onion, diced
• 2 tablespoons Gluten-free soy sauce
• 3 tablespoons Rice vinegar
• 3 tablespoons Ketchup
• 2 tablespoons Honey or maple syrup
• 2 tablespoons Water
• 1 teaspoon Cornstarch (for the sauce)
• 2 tablespoons Chopped green onions (optional, for garnish)

Directions

Step 1

Pat the fish fillets dry with paper towels, then cut them into bite-sized pieces and set aside.

Step 2

In a shallow bowl, mix the gluten-free flour, cornstarch, salt, black pepper, and garlic powder.

Step 3

In another shallow bowl, beat the eggs.

Step 4

Dredge each piece of fish in the flour mixture, then dip it into the beaten eggs, and finally coat it again in the flour mixture. Repeat until all fish pieces are coated.

Step 5

Heat the oil in a large non-stick frying pan over medium heat.

Step 6

Working in batches, fry the fish pieces for 3-4 minutes per side or until golden brown and fully cooked. Remove and place on a paper towel-lined plate to drain excess oil.

Step 7

In a small bowl, whisk together the gluten-free soy sauce, rice vinegar, ketchup, honey, water, and 1 teaspoon of cornstarch for the sauce.

Step 8

In a separate pan or wok, sauté the diced red bell pepper, green bell pepper, and sweet onion over medium heat for 2-3 minutes until slightly softened.

Step 9

Add the pineapple chunks and prepared sauce mixture to the vegetables. Stir well and cook for 2-3 minutes until the sauce thickens.

Step 10

Add the fried fish pieces to the pan and gently toss to coat them in the sweet and sour sauce.

Step 11

Remove from heat and garnish with chopped green onions, if desired. Serve immediately with steamed rice or a gluten-free side of your choice.

Nutrition Facts

Serving size	(1539.0g)

Amount per serving	% Daily Value*
Calories	2491.7

Total Fat 134.3g	0%
Saturated Fat 21.3g	0%
Polyunsaturated Fat 0g
Cholesterol 572mg	0%
Sodium 4794.6mg	0%
Total Carbohydrate 236.1g	0%
Dietary Fiber 13.3g	0%
Total Sugars 74.7g
Protein 103.2g	0%

Vitamin D 882IU	0%
Calcium 244.7mg	0%
Iron 6.4mg	0%
Potassium 2352.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 47.1%

Protein: 16.1%

Carbs: 36.8%