Pla Preeo Wan (Sweet & Sour Flounder)

Pla preeo wan is the Thai name for sweet-and-sour fish, and this version is lighter and fresher than the deep-fried Chinese-American version most people know. Delicate flounder fillets broil for just 4 to 5 minutes with lime juice and olive oil, while a colorful fruit-and-vegetable sauce builds on the stovetop.

The sauce is where this dish earns its keep. Diced fresh pineapple, cucumber, roma tomatoes, and onion simmer briefly with pineapple juice, garlic, and fresh ginger, then a cornstarch slurry thickens everything into a glossy, chunky topping. No refined sugar, no vinegar, no red dye number whatever. Real fruit and acid do all the sweet-sour work naturally.

A final shower of chopped cilantro at serving adds the fresh herbal lift that ties everything together. The result looks and tastes like something served at a Thai beach restaurant, where fish comes this fresh and the fruit tastes like sunshine.

Under 40 minutes start to finish, heart-healthy, and only 164 calories per serving. This is exactly the kind of fish recipe you want in the weeknight rotation.

Chef Tips

• Use tweezers to remove any pin bones from the flounder before broiling. Finding a bone mid-bite ruins the delicate plate.
• Cut the sauce ingredients into uniform small dice so they cook evenly and the sauce looks tidy.
• Don’t overcook the flounder. Four minutes under a hot broiler is usually plenty. It should flake at the touch of a fork.
• Taste the sauce before serving and adjust salt. The pineapple’s natural sweetness can vary wildly depending on ripeness.

Variations

• Swap flounder for any delicate white fish like sole, tilapia, or orange roughy using the same timing.
• Add a diced red chili pepper or a tablespoon of Thai sweet chili sauce for genuine heat.
• Stir in a tablespoon of fish sauce and a teaspoon of brown sugar for a more authentic Thai flavor profile.