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Mindy's Sweet and Sour Fish
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5:30 CHALLENGE: 5 INGREDIENTS, 30 MINUTES OR LESS
Mindy Hamer of Dunwoody sends in this dish, which she describes as "healthy, delicious and completely kid-friendly. My three children, ages 2 to 7, love this 10-minute dish. It is our own family recipe." I, too, was impressed by how easily this dish went together and how the ingredients combined to deliver a complexly flavored sauce.
-- Jeanne Besser
Hands on time: Total time: 30 minutes Serves: 4
Ingredients:
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1/2 cup ketchup
1/2 cup dark brown sugar (must be dark)
1 (8-ounce) can of pineapple chunks
1 to 1 1/3 pounds fresh fish
2 cups frozen Oriental-blend vegetables
Instructions:
In a large skillet over medium-high heat, add ketchup, dark brown sugar and juice from the pineapple (reserving pineapple). Bring to a boil and cook, stirring frequently, until sauce thickens. Reduce heat to a simmer and add the fish, reserved pineapple and vegetables. Cover and cook for 5 to 10 minutes, or until fish is cooked through.
Notes:
Hamer emphasizes that you must use dark brown sugar for the sauce to be so deeply flavored. You can use any fish fillets; Hamer and I both used tilapia, with great results.
To make the meal: Serve over rice
To make the meal: Serve over rice
Nutrition:
Per serving: 317 calories (percent of calories from fat, 5), 26 grams protein, 52 grams carbohydrates, 4 grams fiber, 2 grams fat (trace saturated fat), 30 milligrams cholesterol, 505 milligrams sodium.
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