Fish Fillets with Pineapple-Jalapeño Salsa (Printer-Friendly Version) | Eating Well
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Fish Fillets with Pineapple-Jalapeño Salsa

http://www.eatingwell.com/recipes/fish_pineapple_salsa.html

From EatingWell:  July/August 2011

Serve simple sautéed fish fillets with jalapeno-spiked pineapple salsa for a Caribbean-inspired meal. Serve with black beans and brown rice.

4 servings | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients

Salsa

Fish

Preparation

  1. 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.
  2. 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).
  3. 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.

Nutrition

Per serving : 192 Calories; 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