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  • Dairy free
  • Egg free
  • Lactose free
  • Nut free
  • Peanut free
  • Sesame free
  • Shellfish free
  • High in dietary fibre
  • High in protein
  • 2 serves veg or fruit

Skip the takeaway and enjoy this home-cooked Asian-inspired sweet and sour fish for dinner tonight.

  • Serves4
  • Cook time20 minutes
  • Prep time10 minutes
Sweet and sour fish


  • 440g can pineapple pieces in natural juice
  • 1/3 cup (80ml) tomato sauce
  • 1 1/2 tbs white vinegar
  • 5 garlic cloves, crushed
  • 1/2 cup (125ml) soy sauce
  • 1 tbs cornflour
  • 2 tsp brown sugar
  • 4 spring onions
  • 1 tbs vegetable oil
  • 1 red capsicum, seeded, coarsely chopped
  • 1 long red chilli, thinly sliced
  • 700g firm white fish fillets (such as blue grenadier), cut into 3cm pieces
  • Steamed jasmine rice and steamed Asian greens, to serve

Nutritional information

Per serve: Energy: 1606kJ/384 Cals (18%), Protein: 39g (78%), Fat: 10g (14%), Sat Fat: 2g (8%), Sodium: 2504mg (125%), Carb: 33g (11%), Sugar: 30g (33%), Dietary Fibre: 4g (13%).

Check ingredient labels to make sure they meet your specific dietary requirements and always consult a health professional before changing your diet. View dietary information here.

Percentage Daily Intake information on our recipes is calculated using the nutrition reference values for an average Australian adult.


  1. Step 1

    Drain the pineapple, reserving 1/3 cup (80ml) juice. Cut pineapple into 2cm pieces and set aside.

  2. Step 2

    Place the reserved pineapple juice in a jug. Add the tomato sauce, vinegar, 2 crushed garlic cloves, 2 tbs soy sauce, cornflour, sugar and 2 tbs water. Whisk to combine.

  3. Step 3

    Thinly slice the spring onion. Reserve the green section in a small bowl.

  4. Step 4

    Heat 2 tsp of oil in a wok or frying pan over medium-high heat. Add capsicum and white part of onion and stir fry for 2 mins or until almost tender. Add pineapple pieces and remaining garlic and stir to combine. Add the pineapple juice mixture and stir-fry for 1-2 mins or until the sauce boils and thickens.

  5. Step 5

    Heat the remaining oil in a large non-stick frying pan over medium-high heat. Cook fish, in 2 batches, for 2 mins each side or until browned and almost cooked through. Add to the wok with sauce mixture and gently toss to coat. Combine chilli with remaining soy sauce in a small dipping bowl.

  6. Step 6

    Serve sweet and sour fish with rice, Asian greens, chilli soy mixture and reserved spring onion.

Recipe tip

Clever storage:
Store the remaining cornflour, soy sauce and white vinegar in a cool, dark place in your pantry to form the basis of a number of Asian-inspired recipes. 

Sweet and sour fish recipe

Reminiscent of your local Asian restaurant favourite, this homemade version of sweet and sour fish is the perfect family dinner. Fragrant flakes of fish, pineapple and capsicum are stir-fried in a sweet and tangy sauce for a flavour-packed dish that’s ready in just 30 minutes. Serve this easy seafood dinner with a side of steamed jasmine rice, Asian greens and a simple chilli soy sauce to feed four. 

Sweet and sour fish: which fish should you use?

When choosing the right sweet and sour fish fillet for this dish, we suggest opting for firm white fish fillets. In this recipe, we use blue grenadier. Other firm white fish can include red snapper, sea bass, trout, dory or more. Using a more delicate fish with flaky flesh won’t work as well as it can easily fall apart during the cooking process. 

How to make sweet and sour fish with pineapple

Begin the recipe by preparing the sweet and sour sauce. It’s as simple as combining pineapple juice from a can of pineapple pieces, tomato sauce, vinegar, crushed garlic, soy sauce, brown sugar, water and cornflour. As the sauce boils in a wok or frying pan with the capsicum and green onions, the cornflour will help it to slightly thicken. In a separate pan, fry the fish in batches until almost cooked through. When it’s time to add the fish to the sweet and sour sauce, gently toss through to prevent the pieces from breaking. The fish will be fully cooked by the time it’s ready to plate.

Love this recipe? 

If you love the sweet and tangy flavour of this dish, try similar recipes like Tasia and Gracia’s sweet and sour chicken or this fuss-free sweet and sour pork. If you’re in the mood for more Asian-inspired seafood recipes, try this Cantonese-style crispy fish or Asian-style baked snapper