Heart-Healthy Sweet and Sour Fish

Elevate your seafood dinner with this Heart-Healthy Sweet and Sour Fish recipe—a flavorful, low-sodium twist on a classic dish that’s as nutritious as it is delicious. Tender white fish fillets like cod or tilapia are seared to perfection before being enveloped in a vibrant homemade sauce made with honey, apple cider vinegar, fresh ginger, and pineapple chunks for a tangy-sweet balance. Crisp red and yellow bell peppers add a pop of color and crunch, while a light touch of low-sodium soy sauce enhances the umami. This quick 35-minute recipe is perfect for busy weeknights and pairs beautifully with brown rice or quinoa for a wholesome, satisfying meal. Healthy, flavorful, and bursting with bright ingredients—this dish is ideal for anyone looking for a guilt-free spin on comfort food.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces (4-6 ounces each) firm white fish fillet (e.g., cod, halibut, or tilapia)
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon lemon juice
• 2 tablespoons honey
• 2 tablespoons apple cider vinegar
• 2 teaspoons cornstarch
• 1 cup low-sodium vegetable broth
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 1 medium red bell pepper, julienned
• 1 medium yellow bell pepper, julienned
• 1 cup pineapple chunks (in juice, not syrup)
• 1 tablespoon extra-virgin olive oil
• 2 tablespoons green onions, chopped for garnish
• 2 cups (cooked) brown rice or quinoa (optional, for serving)

Directions

Step 1

Rinse the fish fillets under cold water and pat them dry with paper towels. Lightly season both sides with a pinch of salt (optional) and pepper.

Step 2

In a small bowl, whisk together the soy sauce, lemon juice, honey, apple cider vinegar, and cornstarch until smooth. Set aside.

Step 3

Heat a nonstick skillet or sauté pan over medium heat. Add 1/2 tablespoon of olive oil and swirl to coat the pan.

Step 4

Place the fish fillets in the skillet and cook for 3–4 minutes on each side, or until the fish flakes easily with a fork. Remove the fish from the skillet and set aside.

Step 5

In the same skillet, add the remaining 1/2 tablespoon of olive oil. Add the minced garlic and grated ginger, stirring until fragrant, about 30 seconds.

Step 6

Add the julienned red and yellow bell peppers to the skillet. Sauté for 3–4 minutes until they begin to soften but still retain some crunch.

Step 7

Stir in the pineapple chunks and the prepared sweet-and-sour sauce mixture. Bring the mixture to a gentle simmer, stirring occasionally, until the sauce thickens, about 2–3 minutes.

Step 8

Return the cooked fish fillets to the skillet, spooning the sauce and vegetables over the top. Let them warm through for 2 minutes.

Step 9

Garnish with chopped green onions and serve immediately over a bed of cooked brown rice or quinoa, if desired.

Nutrition Facts

Serving size	(1683.1g)

Amount per serving	% Daily Value*
Calories	1376.9

Total Fat 23.7g	0%
Saturated Fat 4.0g	0%
Polyunsaturated Fat 0.0g
Cholesterol 284mg	0%
Sodium 1516.7mg	0%
Total Carbohydrate 162.2g	0%
Dietary Fiber 13.8g	0%
Total Sugars 50.5g
Protein 132.1g	0%

Vitamin D 1136IU	0%
Calcium 224.6mg	0%
Iron 6.5mg	0%
Potassium 2896.1mg	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: 15.3%

Protein: 38.0%

Carbs: 46.7%