Sweet & Sour Fish

Diet.Guru's picture

Sep. 17, 2010

Ingredients

Orange roughy fillets/Cod / haddock fillets 1 1/2 Pound (Fresh Or Frozen, About 1/2 Inch Thick)
Fine dry bread crumbs 3/4 Cup (12 tbs)
Paprika 2/3 Teaspoon
Margarine/Butter 2 Tablespoon , melted
Egg substitute/1 egg beaten with 1 tablespoon water 1/2 Cup (8 tbs) , thawed (Or Frozen)
Water 1 Tablespoon
Onion 1 Medium , cut into thin wedges
Red sweet pepper 1 Medium , cut into 3/4
Frozen orange juice concentrate 3/4 Cup (12 tbs) , thawed
Cornstarch 4 Teaspoon
Hoisin sauce 1 Tablespoon
Soy sauce 1 Tablespoon
Canned pineapple tidbits in juice 8 Ounce (1 Can)
Hot cooked rice 3 Cup (48 tbs)

Directions

Preheat oven to 450° F.

Thaw fish, if frozen, and cut into 6 portions.

Place on nonstick baking sheet, tucking under any thin edges.

For coating, in small bowl stir together bread crumbs and paprika; add margarine and toss to coat.

Brush fish with egg substitute and sprinkle with crumb mixture, pressing mixture lightly into fish.

Bake for 9-11 minutes or until golden and fish flakes when tested with a fork.

For sauce, in a medium covered saucepan cook onion and sweet pepper in 1/2 cup water, about 5 minutes or until vegetables are just tender.

Do not drain.

In small bowl, combine thawed concentrate, cornstarch, hoisin sauce, and soy sauce.

Add to saucepan along with undrained pineapple.

Cook and stir over medium heat until mixture is thickened and bubbly.

Cook and stir for 2 minutes more.

Spoon sauce over fish and rice.

If desired, garnish with orange slices.

Recipe Summary

Nutrition Facts

Serving size Complete recipe

Calories 2507Calories from Fat 427

 % Daily Value*

Total Fat 48 g73.8%

Saturated Fat 7 g35%

Trans Fat 0 g

Cholesterol

Sodium 2045 mg85.21%

Total Carbohydrates 368 g122.7%

Dietary Fiber 13 g52%

Sugars 134 g

Protein 139 g278%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet