Fish Fillets in a Sweet-and-Sour Sauce

52 Reviews
92% would make this recipe again

This recipe is incompatible with your food profile

Preparation : 15 min Cooking : 10 min
320 calories/serving

Ingredients

3 tbsp water 45 mL
3 tbsp milk, partly skimmed, 2% 45 mL
1/4 cup capers, unsalted, or in vinegar brine 40 g
3 tbsp olive oil 45 mL
1/2 red onions, cut into thick slices 80 g
3 tbsp wine vinegar 45 mL
1 tsp sugar 4 g
300 g grouper fillet, red snapper, or walleye
2 tsp white flour (all purpose) 5 g
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

Any firm-textured white fish can be used for this recipe.

For a more subtle taste and to put the dish together quickly just before serving, you may want to make the sweet-and-sour sauce ahead of time.

Keep the serving plates in the oven at the lowest setting so they are warm when you serve.

Method

  1. Mix the water and milk in a bowl, then soak the capers for about 15 min (while cooking the onions). Drain the capers, rinse them, then drain them again and set aside. This step is needed to remove the excess salt. If using capers in a vinegar brine instead of the salted type, they should simply be rinsed then drained.
  2. Heat half of the oil in a skillet over medium heat. Cut the onions into thick slices, then add them to the skillet and sauté until they are caramelized, about 10 min. Add some water, if needed, to keep a moist environment.
  3. Mix the vinegar and sugar well, then add the mixture to the skillet. Cook over medium-high heat until the vinegar has evaporated, about 5 min. Stir in the capers then lower the heat to 'very low'.
  4. Pat-dry the fish then cut it into serving sized pieces. Season the pieces with salt and pepper, then coat them in flour. Heat the remaining oil in another pan over medium-high heat. Cook the fish, 3-4 min per side, depending on the thickness of the fillets (check with a fork to see if the fish is cooked through). Transfer the fish to the sauce skillet, then coat them thoroughly with the sauce. Cook a few minutes over low heat, then serve.

Nutrition Facts Table

per 1 serving (230 g)

Amount

% Daily Value

Calories

320

Fat

17 g

26 %

Saturated 2.6 g
+ Trans 0 g

13 %

Cholesterol

60 mg

Sodium

650 mg

27 %

Carbohydrate

9 g

3 %

Fibre

1 g

5 %

Sugars

5 g

Net Carbs

8 g

Protein

31 g

Vitamin A

7 %

Vitamin C

5 %

Calcium

6 %

Iron

15 %
More info

Claims

This recipe is :
Excellent source of  :
Niacin, Potassium, Selenium, Vitamin B12, Vitamin B6
Good source of  :
Magnesium, Pantothenic Acid, Phosphorus, Vitamin E, Vitamin K
Source of  :
Calcium, Copper, Folacin, Iron, Manganese, Vitamin A, Vitamin B1, Vitamin B2, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables ½
Milk and Alternatives 0
Meat and Alternatives 3 ½
Fats 3
Other Foods 0
More info
Check out our Meal Plans for Type 2 Diabetes

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Cost of ingredients this week at your merchants *

* Costs estimated from Flyer Specials and average normal prices

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

52 Reviews (51 with rating only) 92% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This recipe is in the following categories

Fish | Main courses/Entrées | Diabetes-friendly | Halal | Kosher | Italian

Top Reviews

View All Reviews
august 04, 2013 | I would make this recipe again

I had a bit of a failure on the sauce - I cooked away most of the liquid. The remaining onion/caper mixture still tasted very good over the fish. I used lake trout from Lake Michigan. I plan to try this recipe again, as I feel I will get better with practice. Even with my lack of skill, it was still good.

Useful 0

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.