Name: Fish Fillets with Pineapple-Jalapeno Salsa
Cook time: 35 min
Total time: 35 min
Ingredients: 1 small ripe pineapple; 0.25 cup minced scallions; 3 tablespoons chopped fresh cilantro; 3 tablespoons lime juice; 2 tablespoons minced fresh jalape&#241;o pepper (about 1 large); 1 tablespoon canola oil; 0.25 teaspoon salt; Freshly ground pepper to taste; 0.33333334326744 cup all-purpose flour; 0.5 teaspoon salt; 0.25 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

Fish Fillets with Pineapple-Jalapeno Salsa

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2 Reviews

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

Updated on August 16, 2019

Cook Time:

35 mins

Total Time:

35 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Calorie Low Carbohydrate Dairy-Free Low Added Sugars

Jump to Nutrition Facts

Ingredients

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

Directions

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

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 (per serving)

192	Calories
9g	Fat
14g	Carbs
13g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 192
% Daily Value *
Total Carbohydrate 14g	5%
Dietary Fiber 1g	4%
Total Sugars 4g
Protein 13g	27%
Total Fat 9g	12%
Saturated Fat 2g	8%
Cholesterol 43mg	14%
Vitamin A 65IU	1%
Vitamin C 22mg	24%
Folate 47mcg	12%
Sodium 405mg	18%
Calcium 16mg	1%
Iron 1mg	4%
Magnesium 23mg	6%
Potassium 305mg	6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.