Serve this tasty, nutritious dish with brown rice and stir-fried cabbage or spinach for a delicious, light lunchtime meal.


Serves 4

60ml/4 tbsp cider vinegar

45ml/3 tbsp light soy sauce

50g/2 oz/ ¼ cup granulated sugar

15ml/1 tbsp tomato puree

25ml/1 ½ tbsp corn flour

250ml/8 fl oz/1 cup water

1 green pepper, seeded and sliced

225g/8oz can pineapple pieces in fruit juice

225g/8 oz tomatoes, peeled and chopped

225g/8 oz /2 cups button mushrooms, sliced

675g/1 ½ lb chunky haddock fillets, skinned

Salt and ground black pepper

1 Mix the vinegar, soy sauce, sugar and tomato puree in a microwave proof bowl. Gradually blend the cornflour to a smooth paste with the water, then add to the bowl, stirring well. Microwave on HIGH for 2-2 ½ minutes, stirring three times during cooking, until smooth, boiling and thickened.

2 Add the green pepper, canned pineapple pieces (with juice), tomatoes and mushrooms to the sauce and microwave on HIGH for 2 minutes, stirring halfway thought cooking. Season to taste with salt and pepper.

3 Place the fish in a single layer in a shallow microwave proof dish and pour over the sauce. Cover and microwave on HIGH for 8-10 minutes, rotating the dish twice during cooking. Leave to stand for 5 minutes before serving.