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Sweet and sour seared fish

Serves   4
Prep time: 10 mins
Cooking time: 40 mins

Inspired by the flavourful, Spanish-style fish recipe escabeche, this colourful dish is brought together by the deliciously tangy sweet and sour sauce.

Fish and rice




  • 300g medium grain brown rice
  • 2 tablespoons oil
  • 400g firm white fish fillets  e.g. warehou, gurnard, terakihi
  • Salt and pepper, to taste

Steamed veges

  • 325g frozen broccoli & cauliflower mixed veges*
  • 2 large carrots, cut into thin matchsticks or thinly sliced
  • 225g (1 ½ cups) frozen peas*

Sweet and sour sauce

  • 2 teaspoons oil
  • 1 onion, finely diced or sliced
  • 3cm piece ginger, cut into thin matchsticks
  • 2 cloves garlic, sliced or grated or 1 teaspoon crushed garlic
  • ¼ cup vinegar
  • ¼ cup sweet chilli sauce
  • 1 capsicum, thinly sliced


  1. Cook rice according to packet instructions.
  2. Meanwhile prepare the sauce. Heat oil in a saucepan over medium heat, sauté the onion until softened. Add ginger and garlic and gently fry for 1-2 minutes until it becomes fragrant.
  3. Carefully pour in the vinegar and sweet chilli sauce, bring to a simmer while stirring occasionally. Add sliced capsicum and simmer for about 3-5 minutes or until slightly thickened. Set aside.
  4. Place the veges in a steamer basket and steam the veges until cooked to your liking.
  5. Heat oil in a frying pan over high heat, season fish fillets with salt and pepper if desired.  Cook fish for 3-4 minutes on each side or until lightly golden and cooked through. 
  6. Serve seared fish with rice and steamed veges, with the sweet and sour sauce poured over the fish or served on the side.

Cooking tips: 

The veges can also be boiled or stir fried if preferred. 

Adapt it:

Swap the fish for chicken, pork, beef, tofu or tempeh if preferred. Adapt your cooking times accordingly.

You can use any fresh or frozen veges you like in this dish. 

Kid-friendly alternatives:

Avoid adding salt to their fish.


Eat for lunch the next day.