Sweet and Sour Fish (Tilapia)

My blood pressure reached 140/90 few days ago. My OB advised me to lessen oily, sweet and salty foods since I have a history of pre-eclamsia. I had my medications for the past days and gladly, my BP went back to normal again. I am in my 32nd week and patiently waiting for few more weeks to deliver another baby boy.

Cutting down oily, sweet and salty foods doesn’t mean one should already suffer eating bland, boring and plain meals. Eating should never be a burden. White meats like chicken, vegetables, fish, lean meats can always be on the plate as long as everything is served well-balanced.

Low in fat, easy and quick to cook, high in essential minerals and protein – these are the great benefits about fish. And I just realized that it is only the fishes that we prepare, cook and serve with its face. Yeah, we never see a head-on chicken on our plates, more so with any parts of cow or pig.

SWEET AND SOUR FISH is a crispy yet amazingly poured with a thick, red sauce topped with sliced vegetables. I used TILAPIA for this recipe for its all-year round availability, low-priced and versatility. Crispy yet amazingly light makes this SWEET AND SOUR FISH (TILAPIA) wonderful feast for family and friends.


2-3 large tilapia
cooking oil

3 tbsp cornstarch
1/4 cup water
1 clove garlic, minced
3 medium onions, peeled and quatered
1 tbsp. ginger, peeled and minced
3 tbsp. rice vinegar
3 tbsp sugar
1/4 cup pineapple juice
2 tbsp. soy sauce
1 cup chicken, vegetable or fish broth
1 medium carrot, peeled and cut into matchsticks
1 medium red bell pepper, cored, seeded and cut into matchsticks
1/4 cup pineapple tidbits

Wash tilapias with running water. Remove scales scraping the fish from tail to head with a knife. Slice from gills to vent. remove entrails (internal organs) with your fingers.

Make sure everything is removed. Wash with running water. Cut fins and wash again. Drain.

Whisk cornstarch and water in a shallow bowl. Set aside.

Place flour and a pinch of salt in a shallow bowl. Heat cooking oil in a large skillet in a medium heat. Dredge tilapia one at a time in the flour mixture, shake off the excess and slip into the skillet. Fry until browned. Flip on the other side and fry until lightly browned. Fry remaining tilapias. Then, set aside.

In a large wok or skillet, heat 2 tbsp. oil, add ginger, garlic and onion. Saute about 30 seconds.

Add rice vinegar, sugar, soy sauce, pineapple juice and broth. Bring mixture to a simmer.

Add pineapple tidbits, red bell pepper, carrots

Whisk in the cornstarch mixture, constantly stirring until thickened. Then, remove from heat.

Place tilapias on a serving platter. Pour on the thickened sauce over them.

Serve your SWEET AND SOUR FISH with steaming hot rice.

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