Work top to bottom — prep ahead while timers run
Gather everything first, then follow the steps
Protein· 1
- 160 g dory fillet (large chunks)160g
Carbs· 1
- 6 g cornstarch (thin dusting)6g
Vegetables· 3
- 50 g red capsicum (chunks)50g
- 40 g cucumber (chunks)40g
- 6 g garlic (minced)6g
Sauces· 2
- 20 g tomato purée20g
- 8 g rice vinegar8g
Spices· 2
- 4 g sugar (~1 tsp)(staple)4g
- pinch of salt(staple)2g
Fruit· 1
- 60 g pineapple (cubed)60g
Fats & oils· 1
- 5 g cooking oil (1 tsp)5g
Cut the dory into large chunks, season with a pinch of salt, then dust evenly with a thin layer of cornstarch and shake off the excess.
Why? The original coats the fish in thick batter before deep-frying, and the batter alone soaks up 100+ extra kcal. A thin cornstarch dusting only seals in moisture and gives a crisp crust with far less oil.Tip: Pan-fry right after dusting — the coating turns damp and gummy if it sits.
Next up:Heat 1 tsp oil in a non-stick pan and sear the fish chunks 2–3 min per side over medium-high heat until golden and crisp, then set aside.
- 5 min · hands-free
Heat 1 tsp oil in a non-stick pan and sear the fish chunks 2–3 min per side over medium-high heat until golden and crisp, then set aside.
Why? A hot pan with little oil crisps the surface without the fish drinking up fat — dory is delicate, so just set the outside; over-frying makes it fall apart.Watch out: Don't move the fish once it's in the pan; wait until the underside is set and golden before flipping, or it breaks up.05:00Next up:In the same pan, sauté the garlic, then add tomato purée, rice vinegar, sugar and 3 tbsp water; bring to a simmer into a glossy sweet-sour sauce.
In the same pan, sauté the garlic, then add tomato purée, rice vinegar, sugar and 3 tbsp water; bring to a simmer into a glossy sweet-sour sauce.
Why? Tomato purée brings umami and rice vinegar brings the tang, so 1 tsp sugar is enough to balance — the restaurant version often uses two or three spoons, and that's where the calories hide.Next up:Toss in the pineapple, red capsicum and cucumber for 1 min, then return the fish and gently fold for 30 s to coat in the sauce.
Toss in the pineapple, red capsicum and cucumber for 1 min, then return the fish and gently fold for 30 s to coat in the sauce.
Why? Adding the veg and fruit last keeps them crunchy, and folding the fish in without simmering stops the crust going soggy — get the order right and the texture is half-won.Tip: Serve with half a bowl of rice or brown rice; the tang keeps it light and appetising.