Heart-Healthy Sweet and Sour Fish Fillet

Delight your taste buds with this *Heart-Healthy Sweet and Sour Fish Fillet*—a vibrant, flavor-packed dish that's as nutritious as it is satisfying. Tender white fish fillets like cod or tilapia are oven-baked to perfection, then topped with a tangy yet naturally sweet sauce made from pineapple juice, honey, and rice vinegar. This guilt-free recipe keeps things light with heart-friendly ingredients such as low-sodium soy sauce and fresh, colorful vegetables like bell peppers and carrots. The thickened sauce clings effortlessly to the sautéed veggies, creating a medley of flavors that beautifully complement the baked fish. Ready in just 35 minutes, this dish is ideal for a healthy weeknight dinner and pairs wonderfully with brown rice or quinoa for a complete and nourishing meal.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces (about 6 ounces each) white fish fillet (e.g., cod, tilapia, or sole)
• 2 tablespoons low-sodium soy sauce
• 3 tablespoons rice vinegar
• 1 cup pineapple juice (unsweetened)
• 1.5 tablespoons honey
• 2 cloves garlic, minced
• 1 teaspoon fresh ginger, grated
• 1 tablespoon cornstarch
• 2 tablespoons cold water
• 1 medium red bell pepper, sliced thinly
• 1 medium green bell pepper, sliced thinly
• 1 medium carrot, julienned
• 1 tablespoon olive oil
• 0.25 teaspoon black pepper
• 2 stalks green onions, sliced (optional garnish)

Directions

Step 1

Preheat the oven to 375°F (190°C) and lightly grease a baking dish with a small amount of olive oil.

Step 2

Place the fish fillets in the prepared baking dish and drizzle with 1 tablespoon of low-sodium soy sauce. Set aside.

Step 3

In a small bowl, whisk together the rice vinegar, pineapple juice, honey, remaining 1 tablespoon of low-sodium soy sauce, minced garlic, and grated ginger.

Step 4

In a separate small bowl, mix the cornstarch with cold water until smooth. Stir the mixture into the sauce to thicken slightly.

Step 5

Heat 1 tablespoon of olive oil in a nonstick skillet over medium heat. Add the sliced red bell pepper, green bell pepper, and julienned carrot. Sauté for 3-4 minutes until the vegetables are slightly softened.

Step 6

Pour the sweet and sour sauce into the skillet with the vegetables. Stir and cook for another 2-3 minutes until the sauce thickens and coats the vegetables evenly.

Step 7

Spoon the vegetable and sauce mixture over the fish fillets in the baking dish.

Step 8

Sprinkle black pepper over the top of the dish. Cover the baking dish with aluminum foil to retain moisture.

Step 9

Bake in the preheated oven for 15-18 minutes, or until the fish fillets are cooked through and flake easily with a fork.

Step 10

Remove from the oven and let rest for 2 minutes. Garnish with sliced green onions, if desired, before serving.

Step 11

Serve the sweet and sour fish fillets hot, alongside brown rice or steamed quinoa for a complete heart-healthy meal.

Nutrition Facts

Serving size	(951.2g)

Amount per serving	% Daily Value*
Calories	637.7

Total Fat 16.4g	0%
Saturated Fat 2.5g	0%
Polyunsaturated Fat 1.3g
Cholesterol 56.7mg	0%
Sodium 1133.3mg	0%
Total Carbohydrate 98.9g	0%
Dietary Fiber 10.5g	0%
Total Sugars 67.1g
Protein 32.9g	0%

Vitamin D 226.8IU	0%
Calcium 135.5mg	0%
Iron 4.3mg	0%
Potassium 1774.0mg	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: 21.9%

Protein: 19.5%

Carbs: 58.6%