Pan Fried Cod Fish Fillet with Sweet & Sour Sauce

Fish
Mains

Easy Level:

Cook Time:

Servings:

3-4 pax

Cooking for fussy eaters? This sweet and sour cod fillet recipe introduces nutritious cod to anyone’s diet. Cod fish is known for its high levels of protein, omega-3 fatty acids, vitamins, and other minerals.

Perfect for younglings and known to some as a confinement dish. This pan fried method of cooking ensures that the fillets or cod steaks are thoroughly cooked making it extra safe for pre-, during and post-natal consumption. Read more about cod fish and its benefits for pregnancy here.

Otherwise a super healthy and sumptuous dish to make for the family – think flakey, goodness of cod with crunchy, tangy peppers!

Ingredients

Adjust Servings
US / Metric
0.00
Cod
Cod
fish steaks
0.00
Cod
Cod
fish steaks
tbsp
tbsp
Ginger juice
tbsp
tbsp
Ginger juice
Salt to taste
Salt to taste
Potato flour (for dusting)
Potato flour (for dusting)
0.00
g
g
Small onion (diced)
0.00
g
g
Small onion (diced)
0.00
g
g
Small red pepper (diced)
0.00
g
g
Small red pepper (diced)
0.00
g
g
Small green pepper (diced)
0.00
g
g
Small green pepper (diced)
0.00
tbsp
tbsp
Tomatoes ketchup
0.00
tbsp
tbsp
Tomatoes ketchup
0.00
tbsp
tbsp
Raw sugar
0.00
tbsp
tbsp
Raw sugar
0.00
tbsp
tbsp
White vinegar
0.00
tbsp
tbsp
White vinegar
0.00
tsp
tsp
Dark soya sauce
0.00
tsp
tsp
Dark soya sauce

Steps

1

Marinate cod steak with ginger juice and salt. Set aside.
Marinate cod steak with ginger juice and salt. Set aside.
Mark as completed

2

In a small mixing bowl, combine tomatoes ketchup, raw sugar, white vinegar & dark soy sauce, mix well and set aside.
In a small mixing bowl, combine tomatoes ketchup, raw sugar, white vinegar & dark soy sauce, mix well and set aside.
Mark as completed

3

Lightly dusted cod steak with potato flour on both sides.
Lightly dusted cod steak with potato flour on both sides.
Mark as completed

4

In a pan, pan fried cod steak until cooked. Dish up and set aside.
In a pan, pan fried cod steak until cooked. Dish up and set aside.
Mark as completed

5

In a pan with little oil, stir fry red pepper, green pepper & onions until half cooked, add in sauce mixture and continue to mix well until sauce thickens.
In a pan with little oil, stir fry red pepper, green pepper & onions until half cooked, add in sauce mixture and continue to mix well until sauce thickens.
Mark as completed

6

Pour sauce over cod steak and serve hot.
Pour sauce over cod steak and serve hot.
Mark as completed

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