By Grocery List Plus Editorial Staff | Published on June 3, 2026
Serves 8
171 cal · 45 min
Healthy Sweet and Sour Fish
Recipe GLPR657e155ec179dd
A vibrant, naturally sweet and tangy fish dish featuring tender white fish filets coated in a homemade pineapple and vinegar sauce with fresh vegetables. This wholesome meal comes together quickly and serves beautifully over brown rice for a restaurant-quality dinner that's lighter on the palate.
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Ingredients
2 lbs white fish filets (such as tilapia)
2 tablespoons olive oil, divided
2 yellow onions
1 teaspoon cumin
½ teaspoon cayenne pepper
½ teaspoon salt (for fish), plus more to taste
Black pepper to taste
2 red bell peppers
2 yellow bell peppers
2 green bell peppers
½ cup vinegar
½ cup pineapple juice
½ cup orange juice
¼ cup sweet chili garlic sauce, plus more to taste
2-3 cups fresh pineapple chunks
1½ tablespoons cornstarch
3 tablespoons water
Cooked brown rice for serving
Sesame seeds for garnish
Directions
Pat the white fish filets dry and cut them into bite-sized pieces, roughly 1-2 inches. Mince one of the yellow onions and finely chop the other into bite-sized pieces. Chop all the red, yellow, and green bell peppers into bite-sized chunks.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat until shimmering.
Add the minced onion to the hot oil and sauté for about 1 minute, stirring occasionally, until just fragrant.
Add the fish pieces to the skillet and sprinkle evenly with the cumin, cayenne pepper, salt, and black pepper. Cook for 5-10 minutes, gently flipping the pieces every 2-3 minutes and carefully draining any excess liquid that accumulates, until the outside is golden brown and the fish is opaque and white throughout, reaching an internal temperature of 145°F. Transfer the cooked fish to a clean plate.
In a separate large skillet, combine the vinegar, pineapple juice, orange juice, and sweet chili garlic sauce. Bring to a simmer over medium-low heat and cook gently for about 10 minutes, stirring occasionally.
In a small bowl, whisk together the cornstarch and water until completely smooth with no lumps.
Slowly pour the cornstarch mixture into the simmering sauce while stirring constantly. Bring the sauce to a gentle boil and cook for 2-3 minutes more, stirring frequently, until it thickens and becomes glossy.
Add the chopped bell peppers and pineapple chunks to the thickened sauce. Stir gently to combine and cook for 2-3 minutes until the peppers are just tender-crisp.
Return the cooked fish to the skillet with the sauce and vegetables. Gently fold everything together to combine, adding the chopped onion pieces as well. Taste and adjust seasoning with additional sweet chili garlic sauce or salt and pepper as desired.
Serve the sweet and sour fish mixture over warm brown rice and garnish generously with sesame seeds. Offer additional sweet chili garlic sauce on the side for those who prefer extra sauce.
Comments
Sweet and sour fish is a Charlotte-friendly dish—white fish and brown rice are grocery staples, and the three bell peppers in July through September align with peak local availability, though they are reasonably priced year-round at Harris Teeter and Food Lion. The catch is sweet chili garlic sauce, which is not a standard item at ALDI or Walmart and will require a trip to Harris Teeter's international aisle or an Asian grocery in Charlotte; that specialty stop adds real friction to a weeknight. The 45-minute stated time ignores rice cooking and onion-to-tender prep—expect closer to 60 minutes start to finish. Leftovers reheat well in a covered skillet, making this a solid make-ahead family dish at roughly $2.50 to $3.00 per serving once you have the sauce on hand.
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