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

EatingWell Test Kitchen

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Recipe Summary

total:
35 mins
Servings:
4
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Ingredients

Salsa
Fish

Directions

Instructions Checklist
  • 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.

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  • 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.

Tips

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 Facts

192 calories; protein 13.3g 27% DV; carbohydrates 13.8g 5% DV; exchange other carbs 1; dietary fiber 1g 4% DV; sugars 4.2g; fat 9.2g 14% DV; saturated fat 1.6g 8% DV; cholesterol 43mg 14% DV; vitamin a iu 64.9IU 1% DV; vitamin c 22mg 37% DV; folate 46.9mcg 12% DV; calcium 15.8mg 2% DV; iron 0.8mg 5% DV; magnesium 23.1mg 8% DV; potassium 305.3mg 9% DV; sodium 404.8mg 16% DV; thiamin 0.1mg 13% DV.

Reviews (2)

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2 Ratings
  • 5 star values: 2
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
08/17/2017
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. Read More
Rating: 5 stars
06/05/2013
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! Read More