Sweet & Sour "See"-Food

Who doesn't love Chinese food? In my every attempt to somewhat healthify whatever I eat, I made some Sweet and Sour "See"-Food. Get it? "See"-food. (insert brief pause. *crickets*) Because you see before you eat. Anyway, it's actually catfish and tiger prawns, but what the heck. Clever, eh?

Traditionally, the "meat" is covered in a tempura-like batter and deep-fried. But I used my usual breading procedure and baked it in the oven instead. It tastes like from a restaurant. Looks like it can be from a restaurant. My kitchen is my restaurant. My dining table is, well, my dining table sans lazy susan.

If you do want to go the more traditional route, you can use cube-chopped pork, beef or chicken. Deep-dry it with an all-purpose flour and cornstarch coating. It just so happens that I saw some fresh looking seafood at the market and went for it.

This is my entry to LK's (Healthy Delicious) Meat-Free Friday Roundup/

Btw, that's me holding the chopsticks. Not fun trying to snap the photos left-handed while trying to hold a piece of fish between two sticks. There's not much room for a tripod. LOL.



Sweet & Sour "See"-Food

Baked Catfish & Prawns:

1 large catfish fillet (cut to 2" pieces)
1/2 lb jumbo prawns (your choice of species - deveined and shelled)
2 Eggs
1/2 c Milk
4 Tbsp All-Purpose Four
1 1/2 c panko crumbs
Salt & Pepper to season


Sweet & Sour Sauce:

Sweet & Sour Sauce (my recipe click here)
1 red bell pepper (chopped)
1 yellow bell pepper (chopped)
1/2 small onion (quartered)
1 8oz can pineapple chucks w/juice


Note: the juice in the pineapple chucks will substitute for the juice that's called for in the original recipe. No need to extra.

Preheat oven 325˚F

In three separate containers: 1-all purpose flour. 2-eggs and milk beaten together (seasoned with a little salt. 3-panko crumbs

Before breading, season the fish and prawns with salt and pepper. Then coat each piece with the flour, egg, then panko. In that order. Place on a baking sheet or pan.

Bake for 30 min. Flip the fish and prawns half way through to get an even browning.

Saute the bell peppers and onions in a saucepan until peppers are slightly tender and the onions are limp and transparent. Season with salt and pepper. Set aside in a dish.

Cook the sweet and sour sauce in a large saucepan minus the pineapple juice.

Bring it to a simmer on low heat then add in the bell peppers, onions and pineapple chunks plus juice. Stir to combine.

When the fish and shrimp are done baking let them cool for 5-10 minutes before adding them to the sweet and sour sauce. Then gently stir them in coating each piece and mixing it with the bell peppers and onions.

Serve with a bowl of steamed or fried-rice.