Sweet Sour Fillets
Sweet Sour Fillets is a delightful seafood dish featuring tender flounder topped with a tangy pineapple and green pepper sauce, complemented by crunchy roasted almonds. Perfect for a quick, flavorful meal that combines sweet and sour elements, appealing to seafood lovers and fans of vibrant, Asian-inspired flavors.
Ingredients
Instructions
- Arrange fillets in a single layer on a microwave-safe plate.
- Cover with plastic wrap and microwave on High for 5 to 7 minutes or until fish flakes easily with a fork.
- Let stand for 5 minutes.
- In a 1-quart casserole, combine brown sugar and cornstarch.
- Stir in pineapple juice (from the drained pineapple can).
- Add green pepper strips, cider vinegar, soy sauce, sliced green onions, and garlic powder.
- Cook at High for 3 to 4 minutes or until the mixture thickens, stirring twice.
- Stir in pineapple chunks and roasted slivered almonds.
- Arrange cooked fillets on a serving dish and spoon the sweet and sour mixture over the fillets.
Tips & Substitutions
For a sweeter sauce, consider increasing the brown sugar slightly or adding a splash of fruit juice. If you don't have flounder, other white fish like tilapia or cod can work as substitutes. For a bit of heat, you can add a pinch of red pepper flakes to the sauce. This dish is also delicious served with a side of steamed rice or quinoa to soak up the sweet and sour flavors.
Serving Suggestions
Serve the sweet and sour fillets over a bed of fluffy white rice or alongside steamed vegetables for a colorful plate. This dish pairs beautifully with Mixed Vegetable Tempura for a delightful contrast in textures. Garnish with additional sliced green onions or a sprinkle of sesame seeds for added flavor and presentation.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. To reheat, place the fillets and sauce in a microwave-safe dish, cover, and heat on medium power until warmed through, about 1-2 minutes. Avoid reheating on high to prevent the fish from becoming rubbery.
Nutrition & Diet Analysis (per serving)
Each serving of Sweet Sour Fillets contains roughly 310 calories, with 2g protein, 77g carbohydrates, and 0g fat. It is a good source of vitamin C (13% of the Daily Value). Note that it is relatively high in sodium, at 1044mg per serving (45% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use fresh pineapple instead of canned?
Absolutely! Fresh pineapple can enhance the dish's flavor. Simply chop fresh pineapple into chunks and add it to the sauce in the same way as the canned version. Just ensure to use the juice from the fresh pineapple to maintain the right consistency.
What can I substitute for green pepper?
If you're not a fan of green pepper, you can substitute it with red or yellow bell peppers for a sweeter taste. Alternatively, snap peas or broccoli florets can also be used to add a different crunch and flavor profile to the dish.
How can I make this recipe gluten-free?
To make this dish gluten-free, use tamari or a gluten-free soy sauce instead of regular soy sauce. Ensure that the cornstarch is pure and free from any gluten contamination. This way, you can enjoy the sweet and sour flavors without any gluten concerns.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).