Fish In Sweet and Sour Sauce

Diabetic.Foodie's picture

Jan. 20, 2011

Ingredients

Firm white fish 750 Gram (Any)
Whole wheat flour 2 Tablespoon (Atta)
Salt 1 Teaspoon (1/2 Teaspoon Plus 1/2 Teaspoon)
Freshly ground black pepper 1/2 Teaspoon (1/4 Teaspoon Plus 1/2 Teaspoon)
Egg whites 2 , whisked
Rolled oats 2 Tablespoon
Oil 2 Tablespoon
Finely chopped ginger 1/2 Teaspoon
Finely chopped garlic 1 Teaspoon
Tomato puree 1 1/2 Tablespoon
Lime juice 1 Tablespoon
Sauce 1 Tablespoon
Non synthetic vinegar 2 Teaspoon
Water 1 Cup (16 tbs)
Cornflour 1 Teaspoon , dissolved
Water 1 Tablespoon
Powdered sugar free sweetener 1 Teaspoon

Directions

Cut fish into 4 thick fillets.

Wash and pat dry.

Sprinkle fish with flour, 1/2 tsp salt and 1/4 tsp pepper.

Dip each slice in egg whites and then in oats.

Heat oil in a non-stick frying pan over moderate heat and fry fish for 3 minutes on each side.

Remove from pan and keep warm.

Add 1/2 tsp salt, 1/4 tsp pepper, ginger, garlic, tomato puree, lime juice, soya sauce, vinegar and water to pan.

Bring to boil, lower heat, stir in cornflour paste and simmer for 2 minutes.

Gently put fish into hot sauce and simmer for 3 minutes.

Arrange fish slices on a serving platter.

Stir sweetener into sauce, pour over fish and serve immediately.

Recipe Summary

Difficulty Level: Easy
Cook Time: 10 Minutes
Ready In: 10 Minutes
Servings: 4

Nutrition Facts

Serving size

Calories 359Calories from Fat 132

 % Daily Value*

Total Fat 15 g23.1%

Saturated Fat 2 g10%

Trans Fat 0 g

Cholesterol

Sodium 656 mg27.33%

Total Carbohydrates 14 g4.7%

Dietary Fiber 2 g8%

Sugars

Protein 41 g82%

Vitamin A % Vitamin C %

Calcium % Iron %

*Based on a 2000 Calorie diet