- 4 to 6 tablespoons sugar
- 1 tablespoon cornstarch
- 1/3 cup white vinegar
- 1/4 cup water
- 1 to 2 teaspoons soy sauce
- 1/4 teaspoon hot pepper sauce
- 1 tablespoon all-purpose flour
- 1/4 teaspoon salt
- 1/8 to 1/4 teaspoon pepper
- 1/2 pound halibut or swordfish fillet, cut into 2-inch strips
- 2 tablespoons canola oil
- 1/2 cup green pepper chunks (1 inch)
- 1/2 cup sweet onion chunks (1 inch)
- 1/2 cup pineapple chunks
- Hot cooked rice
- In a small bowl, combine sugar and cornstarch. Stir in the vinegar, water, soy sauce and hot pepper sauce until smooth; set aside.
- In a small resealable plastic bag, combine the flour, salt and pepper. Add fish and shake to coat. In a small skillet, saute fish in oil for 4-6 minutes or until fish flakes easily with a fork; remove and keep warm.
- In same skillet, saute green pepper and onion for 3 minutes or until crisp-tender. Add pineapple. Stir sauce and add to skillet. Bring to a boil; cook and stir for 2 minutes or until thickened. Return fish to skillet; heat through. Serve with rice.
1 cup: 436 calories, 16g fat (2g saturated fat), 36mg cholesterol, 517mg sodium, 47g carbohydrate (35g sugars, 2g fiber), 25g protein.