Tasty sweet and sour fish stir-fry

wotz 4 supper!I'm thinking "something fishy today,a salad and a delicious treat".

2nd episode:TASTY SWEET AND SOUR FISH STIR-FRY

1. 375ml (1 1/2 cups) uncooked brown rice
2. 15ml (1 tbsp) butter or margarine
3. 30ml (2 tblsp) oil
4. 500-600g firm white fish cubes,coated in flour and eggs
5. 1 onion chopped
6. 1 red pepper,seeded and chopped
7. 1 green pepper,seeded and chopped
8. 15ml (1tbsp) cornflour
9. 125ml (1/2) cup fish or chicken stock
10. 410g pineapple pieces,canned
11. 125ml (1/2 cup) canned pineapple juice
12. 15ml (1tbsp) white vinegar
13. 10ml (2tsp) sugar

Method

-Prepare rice according to directions on the packet and set aside.
-Heat butter or margarine and oil,and fry fish cubes gently until almost cooked.
-Remove from the pan and drain on kitchen paper.
-Fry onions,red and green peppers until just tender in the same pan.
-Blend cornflour with stock.Pour into the pan and stir until sauce has thickened.
-Add pineapple pieces,juice,vinegar and sugar and simmer for a few minutes.
-Stir in cooked rice and fish cubes and heat gently.

Serves 4-6

Tip:Brown rice is a delicious base in this sweet and sour fish stir-fry.


SALAD TO GO WITH SWEET AND SOUR FISH STIR-FRY

A HEALTHY ITALIAN SALAD(1)

1. Salad greens
2. Baby tomatoes
3. Calamata olives
4. Italian cheese
5. Italian dressing

Preparations

-Rinse salad greens and put in a bowl.
-Chop tomatoes.
-Take pips out of olives.
-Peel cheese,drizzle salad with dressing.
-Then toss.



FRUIT POACHED IN RED WINE

1. 3 peeled quartered and cored pears
2. 3 peeled quartered and cored apples
3. 50g sugar
4. 1 vanilla pod cut in half-way lengthwise
5. 2 cinnamon sticks
6. 400ml red wine
7. 200ml dessert wine or port
8. 700g red-skinned plums halved

Preparations

-Put the pears and apples in a saucepan.
-Add sugar,vanilla pod,cinnamon sticks,red wine and dessert wine and bring to the
boil.
-Reduce heat and gently simmer for 5-10 minutes or until soft.
-Add plums and bring the liquid back to simmer.Cook for another 5 minutes or until
the plums are soft.Remove the saucepan from the stove,cover and leave the fruits
to marinate in the syrup for atleast 6 hours.
-Reheat gently to serve warm with cream,ice cream and biscuits.

Serves 6