Sweet & sour mackerel

Prep: 10 mins - 15 mins Cook: 15 mins

More effort

Serves 2
This healthy but substantial dish is ready in just half an hour, perfect for a midweek meal for two

Nutrition and extra info

Nutrition: per serving

  • kcal883
  • fat65g
  • saturates11g
  • carbs36g
  • sugars24g
  • fibre3g
  • protein41g
  • salt2.67g
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Ingredients

  • 4 fresh mackerel fillets, pin boned, each cut into 4 large pieces
    Mackerel

    Mackerel

    Mackerel is a firm-fleshed, torpedo-shaped sea fish. Whole mackerel weigh in around 10-12oz (…

  • 2 tbsp plain flour
  • 400-500ml/14-18fl oz sunflower oil
    Sunflower oil

    Sunflower oil

    A variety of oils can be used for baking. Sunflower is the one we use most often at Good Food as…

  • 1 spring onion, finely sliced
    Spring onions

    Spring onion

    sp-ring un-yun

    Also known as scallions or green onions, spring onions are in fact very young onions, harvested…

For the sweet & sour sauce

  • 2 tsp dark soy sauce
    Soy sauce

    Soy sauce

    soy sor-s

    An Asian condiment and ingredient that comes in a variety of of varieties ranging from light to…

  • 1 tbsp rice vinegar
  • 3 tbsp tomato ketchup
  • 1 tsp Thai fish sauce
  • 2 tbsp sunflower oil
    Sunflower oil

    Sunflower oil

    A variety of oils can be used for baking. Sunflower is the one we use most often at Good Food as…

  • 1 small onion, cut into six wedges
    Onion

    Onion

    un-yun

    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 2 garlic clove, very finely chopped
  • thumb-size piece fresh root ginger, finely chopped
  • 300g/10oz fresh pineapple, peeled, cored and cut into rough 2cm chunks
    Pineapple

    Pineapple

    pine-ap-pel

    With its tuft of spiky, dusty green leaves and cross-hatched, golden orange skin, the pineapple…

  • 1 long dried red chilli, cut into 3 pieces
  • 1 tsp cornflour

Method

  1. Mix the soy sauce, vinegar, ketchup, nam pla and 100ml cold water. Heat the tbsp sunflower oil in a large frying pan or wok until very hot. Add the onion, garlic and ginger. Stir-fry for 30 secs, then reduce the heat and stir in the sauce.

  2. Add the pineapple and chilli, then cook for 3-4 mins until the pineapple is slightly soft and the sauce is hot. Mix the cornflour with 1 tbsp cold water and stir into the sauce. Cook until thickened and glossy. Season with plenty of ground black pepper.

  3. Toss the fish with the flour and a pinch of salt until evenly coated. Place a medium saucepan over a high heat and add enough oil to rise 1cm up the sides of the pan. When the oil is hot, lower the fish into the pan using tongs and fry hard for about 1-2 mins on each side until golden and crisp. Drain on kitchen paper. Do not allow the oil to overheat and do not leave the hot oil unattended.

  4. Reheat the sauce until bubbling, then spoon into warmed dishes and place the hot fish on top. Scatter with shredded spring onion and serve immediately.

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Comments (4)

rebeccakerry's picture

Gorgeous! I didn't fry the mackerel, just grilled it. It went perfectly with the hot and tangy sauce. I didn't use a dried chilli - used a chopped fresh red chilli instead. The best thing I've eaten for weeks!

j4mesb's picture
5

Love this. Hot and fresh tasting.

tinahame's picture
4

This was lovely and very easy to cook. My son had somone over for a sleepover and his mum cooked the recipe the following night as he loved it! I couldn't get hold of the dried chilli, used a green chilli instead as that was all I had...still good :)

iceteabar's picture
5

Loved it, sauce is outstanding

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