Ingredients
800g firm white fish fillets (such as barramundi, snapper or blue-eye trevalla), cut into 3cm pieces
40g (1/4 cup) plain flour
Vegetable oil, to shallow-fry
4 green shallots, white part thinly sliced, green parts cut into 3cm-long batons
Fresh coriander leaves, to serve
Steamed rice, to serve (optional) Three-flavoured sauce
3 fresh long red chillies, coarsely chopped
6 garlic cloves, coarsely chopped
3 tablespoons tamarind paste (see note)
2 tablespoons fish sauce
2 1/2 tablespoons white sugar
1 tablespoon water
2 tablespoons vegetable oil
Instructions
For the three-flavoured sauce, place the chilli and garlic in a mortar and use a pestle to bruise until a very coarse paste forms (it should still be a little chunky). Set aside. Combine the tamarind, fish sauce, sugar and water in a separate bowl.
Heat the oil in a wok or large frying pan over high heat. Add the chilli and garlic paste and stir-fry for 30 seconds or until softened slightly. Add the tamarind mixture and stir-fry for 1 minute or until aromatic. Remove from heat and set aside.
Place a wire rack over a baking tray. Season the fish with salt. Place the flour on a plate. Toss the fish in the flour to coat. Pour enough oil to come 1cm up the side of a frying pan. Heat over medium-high heat. Cook fish, turning, in 2 batches, for 3 minutes or until golden and just cooked through. Transfer to prepared rack to drain.
Place the wok or frying pan with the sauce over high heat. Bring to a simmer. Add the fish and shallot. Gently toss to coat. Divide among bowls. Sprinkle with coriander. Serve with steamed rice, if using.
Key Points About Ingredients:
- Barramundi, snapper, or blue-eye trevalla all work beautifully here — choose a firm white fish that holds its shape during shallow-frying and won't flake apart when tossed in the sauce.
- Tamarind paste provides the distinctive sour backbone of the three-flavoured sauce; look for a thick, dark paste rather than a watery concentrate for the most authentic depth of flavour.
- Green shallots are used two ways — the white parts sliced thin for pungency, and the green batons added at the end for a fresh, mild onion note and visual appeal.
- Plain flour creates a light, delicate crust on the fish that crisps up quickly in shallow oil without masking the delicate flavour of the fish beneath.
- Cooking the fish in two batches is essential — overcrowding the pan lowers the oil temperature and leads to steaming rather than frying, robbing the fish of its signature crunch.
- Using a mortar and pestle to bruise the chilli and garlic rather than blending creates a coarser, more textured paste that fries beautifully and delivers little pockets of intense flavour throughout the sauce.
Key Nutritional Insights:
- Firm white fish like barramundi and snapper are excellent lean protein sources, providing roughly 30g of protein per serving with minimal saturated fat, making this dish as nutritious as it is delicious.
- Tamarind is rich in tartaric acid and contains notable amounts of magnesium, potassium, and B vitamins, contributing both flavour and micronutrient value to the sauce.
- Garlic and chilli both contain bioactive compounds — allicin and capsaicin respectively — that are associated with anti-inflammatory and metabolism-supporting properties.
- Fish sauce, while high in sodium, is used in small quantities and delivers umami depth that reduces the need for additional salt throughout the dish.
- Shallow-frying in vegetable oil adds moderate fat per serving, but draining the fish on a wire rack helps shed excess oil, keeping the calorie count lower than deep-frying.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories480
- Standard DV% Daily Value*
- Total Fat22 g72 g30.56%
- Saturated Fat3 g20 g15%
- Trans Fat0 g
- Polyunsaturated Fat7 g
- Monounsaturated Fat11 g
- Cholesterol95 mg300 mg31.67%
- Sodium980 mg2300 mg42.61%
- Total Carbohydrate28 g275 g10.18%
- Dietary Fiber2 g28 g7.14%
- Total Sugars14 g
- Added Sugars10 g50 g20%
- Sugar Alcohal0 g
- Protein38 g50 g76%
- Vitamin D (Cholecalciferol)120 mcg20 mcg600%
- Calcium80 mg1300 mg6.15%
- Iron2 mg18 mg11.11%
- Potassium820 mg4700 mg17.45%
- Vitamin A420 mcg900 mcg46.67%
- Vitamin C (Ascorbic Acid)22 mg90 mg24.44%
- Vitamin E (Tocopherol)3 mg15 mg20%
- Vitamin K18 mcg120 mcg15%
- Vitamin B1 (Thiamin)0.3 mg1.2 mg25%
- Vitamin B2 (Riboflavin)0.2 mg1.3 mg15.38%
- Vitamin B3 (Niacin)7 mg16 mg43.75%
- Vitamin B6 (Pyridoxine)0.7 mg1.7 mg41.18%
- Folate38 mcg400 mcg9.5%
- Vitamin B12 (Cobalamine)2.4 mcg2.4 mcg100%
- Biotin6 mcg30 mcg20%
- Vitamin B5 (Pantothenic acid)1.2 mg5 mg24%
- Choline120 mg550 mg21.82%
- Phosphorus480 mg1250 mg38.4%
- Iodine55 mcg150 mcg36.67%
- Magnesium65 mg420 mg15.48%
- Zinc1.4 mg11 mg12.73%
- Selenium42 mcg55 mcg76.36%
- Copper0.15 mg0.9 mg16.67%
- Manganese0.4 mg2.3 mg17.39%
- Chromium4 mcg35 mcg11.43%
- Molybdenum12 mcg45 mcg26.67%
- Chloride820 mg2300 mg35.65%
