Fish Fillets with Pineapple-Jalapeño Salsa
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.
- 1 small ripe pineapple
- 1/4 cup minced scallions
- 3 tablespoons chopped fresh cilantro
- 3 tablespoons lime juice
- 2 tablespoon minced fresh jalapeño pepper (about 1 large)
- 1/4 teaspoon salt
- Freshly ground pepper to taste
- 1/3 cup all-purpose flour
- 1/2 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 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.
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.
Per serving: 192 calories; 9 g fat (2 g sat, 5 g mono); 43 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 13 g protein; 1 g fiber; 405 mg sodium; 305 mg potassium.
Carbohydrate Servings: 1/2
Exchanges: 1/2 starch, 3 lean meat, 1/2 fat
More From EatingWell
Omega-3 fats are good for your heart and are found in fish...
These healthy sugar-free dessert recipes are a delicious and...
Stir-fries are an easy way to get dinner on the table fast...
Whether you're looking for a quick breakfast or a refreshing...
If you’re trying to slim down, our low-calorie dinners to...
Carbs have gotten a bad rap as a diet no-no, but whole grains...
When you’re trying to lose weight, you don’t need to skimp on...
The next time you’re thinking about ordering takeout, put...
Fresh seasonal produce offers plenty of reasons to try one of...
Baking a cake from scratch doesn’t have to be time-intensive...
There’s something oh-so-soothing about a bowl of creamy...
Our nutritionists have verified that these recipes do not...
Homemade desserts, including piping-hot apple pie, rich...
If you’re searching for an affordable and healthy meal for...
Our healthy lasagna recipes, including classic meat lasagna...
Make sure you have a quick and easy dinner ready to go next...
- Main Ingredient
- Preparation/ Technique
- Type of Dish
- Main dish, fish/seafood
- Ease of Preparation
- Total Time
- 45 minutes or less
- July/August 2011