Sweet and sour tempura fish

1.Preheat oven to 200°C/180°C fan forced. Line a baking tray with baking paper. Place frozen fish on prepared tray. Bake for 15 minutes or until golden and cooked.

2.Meanwhile, drain pineapple, reserving juice from can. Blend cornflour with a little of the reserved pineapple juice until smooth. Heat oil in a small saucepan over moderate heat. Add onion; cook and stir for 1 minute or until just soft. Add capsicum and pineapple; cook and stir for 2 minutes or until soft. Add sugar, remaining reserved pineapple juice, tomato sauce, vinegar, soy sauce and 1 cup water; cook and stir until mixture comes to the boil. Add cornflour mixture; cook and stir for 1 minute or until sauce boils and thickens.

3.Place vegetables in a medium microwave-safe bowl, covered; microwave on high (100%) for 5 minutes or until heated. Add rice; stir to combine. Spoon rice mixture onto serving plates. Top with fish, then spoon sauce over fish. Sprinkle with extra onion. Serve.