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Sweet & Sour Fish

This dish is great to make in advance, and gets tastier as the spices develop after a day or two – so save any leftovers for lunch during the week. An awesome replacement for your old-fashioned Chinese sweet and sour, this one is full of delicious, healthful ingredients and is high protein to boot. Who needs take-out?





  • 1 tbsp coconut oil
  • 2 onions, chopped
  • 1 tbsp ground coriander
  • 2 capsicums, deseeded and sliced
  • 3 garlic cloves, crushed
  • 3 bay leaves
  • 1 ½ tbsp curry powder
  • 3 tomatos, chopped
  • 5 tbsp apple cider vinegar
  • 2 tbsp Natvia
  • 500g white fish
  • 1 large egg, beaten
  • 1/4 cup quinoa flour, seasoned with salt & pepper


1. Pre-heat oven to 170 degrees.

2. Heat oil in a large oven-proof pan and sweat onions for a few minutes before stirring in ground coriander.

3. Add capsicum and cook for 10 minutes.

4. Add garlic, bay leaves, curry powder and garlic, and cook for an additional 10 minutes.

5. Add stevia and vinegar, then season with salt and pepper.

6. Meanwhile, dip chunks of fish into egg wash and then coat in seasoned quinoa flour.

7. Move veg to one side of the pan, and add the fish to that it cos on the base for a few minutes, then turn to seal.

8. Pour in ½ cup water until veg and fish are just covered.

9. Transfer the pan to the oven for 10 minutes, or until the fish is cooked.

10. Serve in bowls with steamed vegetables and enjoy at room temperature.

Sally O'Neil - Editor in Chief

Sal is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. After losing 14kg from adopting a healthier lifestyle, she shares her journey with others on The Fit Foodie Blog. She also works as a commercial food photographer and stylist, is studying a Bachelor of Health Science in Nutrition and Dietetics, and is the author of two cookbooks: Love Move Eat (Bauer Media, 2017) and Meal Prep Plan (Murdoch, 2019).

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