Island Fried Fish Recipe

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Ingredients:

Serving

2 1/2-3 lbs cod, cut into 1 1/2 inch cubes
1/2 cup soy sauce
1/2 cup lemon juice
1/2 cup flour
1/2 cup cornstarch
1 cup milk
1/4 tsp pepper
1 egg
1 tbsp baking powder
1 tsp salt
2 (20 oz) cans pineapple, drained (reserve 2 tblsp)
1/2 cup vinegar
1/2 cup sugar
2 green onions, chopped
1 pinch red pepper flakes
1 (11 oz) bottle ketchup
2 tbsp soy sauce
2 tbsp cornstarch (mixed with a little pineapple juice)
pineapple chunk , added last

Directions:

Cut the cod into 1 1/2 inch cubes.
Marinade for 1/2 hour in 1/2 cup soy sauce and 1/2 cup lemon juice.
In a sauce pot combine all the ingredients for sauce up to cornstarch and reserved pineapple juice. Bring to a boil and then add the cornstarch mixture continuing to boil until thickened. Add pineapple chunks.
Have enough hot oil heating to fry fish pieces (I use a wok).
Combine all the batter ingredients together to the consistency of heavy ceam.
Dip cod into batter and deep fry fish. Drain arrange on platter and top with sauce.
Serve with rice.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	397.34 Kcal (1664 kJ)
Calories from fat	43.3 Kcal
		% Daily Value*
Total Fat	4.81g	7%
Cholesterol	125.79mg	42%
Sodium	3030.93mg	126%
Potassium	944.41mg	20%
Total Carbs	45.53g	15%
Sugars	14.77g	59%
Dietary Fiber	2.25g	9%
Protein	38.66g	77%
Vitamin C	10.4mg	17%
Iron	1.8mg	10%
Calcium	230.7mg	23%

Amount Per 100 g
Calories	101.61 Kcal (425 kJ)
Calories from fat	11.07 Kcal
		% Daily Value*
Total Fat	1.23g	7%
Cholesterol	32.17mg	42%
Sodium	775.11mg	126%
Potassium	241.52mg	20%
Total Carbs	11.64g	15%
Sugars	3.78g	59%
Dietary Fiber	0.58g	9%
Protein	9.89g	77%
Vitamin C	2.7mg	17%
Iron	0.5mg	10%
Calcium	59mg	23%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

7.9

Points
10

PointsPlus

Good Points

low fat,
saturated fat free

Bad Points

High in Sodium

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