1 pound catfish, tilapia, haddock or other white fish fillets (see Notes), cut into 4 portions
1 tablespoon extra-virgin olive oil
To prepare salsa: Cut the top and skin off pineapple, remove the eyes and core. Finely dice the pineapple (you will have about 4 cups diced pineapple) and place in a medium bowl. Add scallions, cilantro, lime juice, jalapeno and oil. Toss to mix. Season with 1/4 teaspoon salt and pepper. Serve immediately or cover and refrigerate for about 1 hour to allow flavors to blend.
To prepare fish: Combine flour, 1/2 teaspoon salt and 1/4 teaspoon pepper in a shallow dish; thoroughly dredge fillets (discard any leftover flour).
Heat oil in a large nonstick skillet over medium-high heat. Add the fish, working in batches if necessary, and cook until lightly browned and just opaque in the center, 3 to 4 minutes per side. Serve each portion of fish with about 1/4 cup salsa each.
Per serving :
9 g Fat;
2 g Sat;
5 g Mono;
43 mg Cholesterol;
14 g Carbohydrates;
13 g Protein;
1 g Fiber;
405 mg Sodium;
305 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1/2 starch, 3 lean meat, 1/2 fat
Tips & Notes
Make Ahead Tip: Cover and refrigerate the salsa (Step 1) for up to 1 day.
Notes: Catfish: Look for U.S. farmed catfish—it’s sustainably raised in non-polluting inland ponds and fed a mostly vegetarian diet.
Tilapia: U.S. farmed tilapia is the considered the best choice—it’s raised in closed-farming systems that protect the surrounding environment. Central and South American tilapia is considered a good alternative. Avoid farmed tilapia from China and Taiwan—where the fish farming pollutes the surrounding environment.
Haddock (Scrod): To get the best choice for the environment, ask for U.S. Atlantic “hook-and-line-caught” haddock—this method causes the least damage to the sea floor and has the least bycatch.