Low Sodium Sweet and Sour Fish

Brighten up your dinner table with this flavorful and heart-healthy recipe for Low Sodium Sweet and Sour Fish! Featuring tender white fish fillets coated in a light cornstarch and whole wheat flour blend, this dish is pan-fried to golden perfection before being tossed in a naturally sweetened sauce made with pineapple juice, honey, vinegar, and tomato paste. Fresh veggies like red bell peppers and onions add a delightful crunch, while chunks of pineapple balance the tangy flavors with a burst of sweetness. With no added salt or artificial ingredients, this wholesome recipe is perfect for anyone looking to enjoy a classic Chinese-inspired dish with a lighter, low-sodium twist. Serve it over steamed brown rice or alongside stir-fried vegetables for a nourishing meal that’s ready in just 45 minutes!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces white fish fillets (e.g., cod or tilapia)
• 0.5 cup cornstarch
• 0.25 cup whole wheat flour
• 0.5 teaspoon black pepper
• 1 medium onion, diced
• 1 medium red bell pepper, sliced
• 1 cup pineapple chunks (canned in juice, no added sugar)
• 0.25 cup rice vinegar
• 0.5 cup unsweetened pineapple juice
• 2 tablespoons tomato paste (no salt added)
• 2 tablespoons honey
• 1 teaspoon ginger, minced
• 2 cloves garlic, minced
• 3 tablespoons olive oil
• 2 tablespoons water

Directions

Step 1

Pat the fish fillets dry with paper towels. Cut them into 2-inch pieces for easier handling.

Step 2

In a shallow bowl, combine cornstarch, whole wheat flour, and black pepper. Coat each piece of fish in the mixture, shaking off excess.

Step 3

Heat 2 tablespoons of olive oil in a large non-stick skillet over medium heat. Fry the fish pieces in batches, about 2-3 minutes per side, until golden and cooked through. Set the cooked fish aside on a paper towel-lined plate.

Step 4

In the same skillet, add the remaining tablespoon of olive oil. Sauté the onion, red bell pepper, garlic, and ginger for 3-4 minutes until softened and fragrant.

Step 5

Add the rice vinegar, pineapple juice, tomato paste, honey, and water to the skillet. Stir well to combine and bring the mixture to a gentle simmer. Cook for 5-6 minutes, allowing the sauce to thicken.

Step 6

Add the pineapple chunks to the sauce and stir to incorporate.

Step 7

Return the cooked fish to the skillet, gently tossing to coat the pieces in the sauce. Cook for another 2-3 minutes to heat everything through, being careful not to break the fish pieces.

Step 8

Serve the sweet and sour fish hot over steamed brown rice or alongside lightly sautéed vegetables. Enjoy!

Nutrition Facts

Serving size	(1250.3g)

Amount per serving	% Daily Value*
Calories	1391.6

Total Fat 47.8g	0%
Saturated Fat 7.5g	0%
Polyunsaturated Fat 4.0g
Cholesterol 200mg	0%
Sodium 278.6mg	0%
Total Carbohydrate 158.4g	0%
Dietary Fiber 13.6g	0%
Total Sugars 87.8g
Protein 90.0g	0%

Vitamin D 800IU	0%
Calcium 205.6mg	0%
Iron 5.7mg	0%
Potassium 2514.6mg	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: 30.2%

Protein: 25.3%

Carbs: 44.5%