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Fish Fillets with Pineapple-Jalapeno Salsa

  • 35 m
  • 35 m
EatingWell Test Kitchen
“Serve simple sautéed fish fillets with jalapeno-spiked pineapple salsa for a Caribbean-inspired meal. Serve with black beans and brown rice.”


    • 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


  • 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.
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