Fish Fillets with Pineapple-Jalapeno Salsa

Fish Fillets with Pineapple-Jalapeno Salsa

2 Reviews
From the EatingWell Kitchen

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

Ingredients 4 servings

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Original recipe yields 4 servings
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  • Salsa
  • 1 small ripe pineapple
  • ¼ cup minced scallions
  • 3 tablespoons chopped fresh cilantro
  • 3 tablespoons lime juice
  • 2 tablespoons minced fresh jalapeño pepper (about 1 large)
  • 1 tablespoon canola oil
  • ¼ teaspoon salt
  • Freshly ground pepper to taste
  • Fish
  • ⅓ cup all-purpose flour
  • ½ teaspoon salt
  • ¼ teaspoon freshly ground pepper
  • 1 pound catfish, tilapia, haddock or other white fish fillets (see Note), cut into 4 portions
  • 1 tablespoon extra-virgin olive oil


  • Active

  • Ready In

  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 ¼ 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, ½ teaspoon salt and ¼ 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 ¼ cup salsa each.
  • 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.

Nutrition information

  • Per serving: 192 calories; 9 g fat(2 g sat); 1 g fiber; 14 g carbohydrates; 13 g protein; 47 mcg folate; 43 mg cholesterol; 4 g sugars; 0 g added sugars; 65 IU vitamin A; 22 mg vitamin C; 16 mg calcium; 1 mg iron; 405 mg sodium; 305 mg potassium
  • Nutrition Bonus: Vitamin C (37% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: ½ starch, 3 lean meat, ½ fat

Reviews 2

August 16, 2017
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By: Iliana Corey
This was absolutely delicious! The pineapple salsa is so flavorful. I added a bit of lime juice to the fish and I made tacos with them with soft corn tortillas. They were a hit in my household and I'll definitely cook them again.
June 05, 2013
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By: EatingWell User
I made this salsa and it was so enjoyable, flavorful and just the right taste for the dinner plate. I made Talapia and I didn't use the flour mixture, just sautaed the fish in the oil and added the pepper, salt and garlic powder. I shared with a friend of mine and he loved it. Thank you!
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