Low Sodium Sweet and Sour Fish Fillet

Delight your taste buds with this Low Sodium Sweet and Sour Fish Fillet, a healthier twist on a classic favorite! Perfectly pan-fried white fish fillets, like cod or tilapia, achieve a crispy golden crust with a light cornstarch coating, while the vibrant sweet and sour sauce—crafted with pineapple juice, honey, and low sodium soy sauce—packs all the flavor without the excess salt. Fresh bell peppers and juicy pineapple chunks add a burst of color and natural sweetness, making this dish as visually appealing as it is delicious. Ready in just 35 minutes, this heart-friendly recipe is perfect for busy weeknights and pairs wonderfully with steamed rice or fresh greens. Indulge in a guilt-free meal that doesn’t compromise on taste!

Nutriscore Rating: 77/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces (approximately 150g each) white fish fillets (such as cod, tilapia, or haddock)
• 0.5 cup cornstarch
• 3 tablespoons olive oil
• 0.5 cup pineapple juice (unsweetened)
• 0.25 cup white vinegar
• 2 tablespoons low sodium ketchup
• 1.5 tablespoons honey
• 1 teaspoon low sodium soy sauce
• 2 cloves garlic (minced)
• 1 teaspoon ginger (grated)
• 1 medium red bell pepper (diced)
• 1 medium green bell pepper (diced)
• 1 cup pineapple chunks (unsweetened, drained if canned)
• 0.5 cup water
• 1 teaspoon cornstarch (for slurry)
• 2 teaspoons water (for slurry)

Directions

Step 1

Rinse the fish fillets under cold water and pat dry with paper towels. Cut them into serving-sized pieces, if desired.

Step 2

Coat each fish fillet in the 0.5 cup of cornstarch, shaking off any excess. This will help create a light crust when cooking.

Step 3

Heat 2 tablespoons of olive oil in a large non-stick skillet over medium heat. Pan-fry the fish fillets for about 3-4 minutes on each side, or until golden brown and cooked through. Remove the fish from the pan and set aside on a plate lined with paper towels to drain excess oil.

Step 4

In a small bowl, whisk together the pineapple juice, white vinegar, low sodium ketchup, honey, low sodium soy sauce, and 0.5 cup of water to create the sweet and sour sauce base.

Step 5

In the same skillet, add the remaining 1 tablespoon of olive oil. Sauté the minced garlic and grated ginger for 30 seconds until fragrant.

Step 6

Add the diced red and green bell peppers to the skillet. Stir-fry for 2-3 minutes until slightly softened but still crisp.

Step 7

Stir in the pineapple chunks and pour in the prepared sweet and sour sauce. Bring the mixture to a gentle simmer.

Step 8

In a small bowl, mix 1 teaspoon of cornstarch with 2 teaspoons of water to create a slurry. Gradually stir the slurry into the sauce to thicken it, cooking for an additional 1-2 minutes.

Step 9

Return the cooked fish fillets to the skillet. Spoon the sauce and vegetables over the fillets to coat them evenly. Cook for 1-2 minutes to warm the fish through.

Step 10

Remove the skillet from heat and transfer the sweet and sour fish fillets to a serving plate. Garnish with extra pineapple chunks or bell peppers, if desired.

Step 11

Serve immediately with steamed rice or a side of your choice for a complete meal.

Nutrition Facts

Serving size	(1571.3g)

Amount per serving	% Daily Value*
Calories	1458.1

Total Fat 49.2g	0%
Saturated Fat 7.8g	0%
Polyunsaturated Fat 4.0g
Cholesterol 300mg	0%
Sodium 585.3mg	0%
Total Carbohydrate 131.4g	0%
Dietary Fiber 9.3g	0%
Total Sugars 78.2g
Protein 125.8g	0%

Vitamin D 1200IU	0%
Calcium 216.0mg	0%
Iron 4.5mg	0%
Potassium 2946.6mg	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: 30.1%

Protein: 34.2%

Carbs: 35.7%