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Photo of Sweet and sour fish by WW

Sweet and sour fish

Total Time
30 min
20 min
10 min
Healthy, fresh, colourful and ready in just 30 minutes!



2 tbs, (white)

Reduced salt soy sauce

1 tbs

Tomato sauce (ketchup)

cup(s), 80ml

Chicken stock

cup(s), 160ml


1½ tbs

Sunflower oil

1 tbs

Ling, raw

500 g, (or other white fish) cut into 2.5cm pieces

Red onion

1 medium, cut into thin wedges

Fresh ginger

20 g, 4cm piece, peeled, cut into matchsticks


1 medium, thinly sliced

Red capsicum

1 medium, coarsely chopped

Green capsicum

1 medium, coarsely chopped

Canned pineapple in natural juice

225 g, (pieces)


  1. Whisk vinegar, soy and tomato sauces, stock and cornflour in a medium jug until combined.
  2. Heat a wok over medium-high heat. Add half the oil and heat for 30 seconds. Stir-fry fish, in batches, for 2–3 minutes or until almost cooked through. Transfer to a plate.
  3. Reheat wok over medium-high heat. Add remaining oil and heat for 30 seconds. Add onion, ginger, carrot and both capsicums and stir-fry for 3–4 minutes or until vegetables are just tender.
  4. Return fish to wok with undrained pineapple and sauce mixture. Bring to the boil. Boil for 1–2 minutes or until sauce thickens and fish is heated through. Serve.


SERVING SUGGESTION: ½ cup (85g) steamed long-grain white rice. TIPS: You can use any firm white fish fillets for this recipe, such as ling, blue-eye trevalla, snapper or flathead. You can also use 500g lean chicken breast fillets or lean pork fillet (fat trimmed) instead of fish.