Fish Fillets with Pineapple-Jalapeno Salsa

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Fish Fillets with Pineapple-Jalapeno Salsa
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
total:
35 mins
Servings:
4
Fish Fillets with Pineapple-Jalapeno Salsa

Ingredients

Salsa
Fish

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.

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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.

Tips

Notes:
Catfish: Look for U.S. farmed catfish--it's sustainably raised in non-polluting inland ponds and fed a mostly vegetarian diet.

Tips

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.

Tips

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; protein 13.3g; carbohydrates 13.8g; dietary fiber 1g; sugars 4.2g; fat 9.2g; saturated fat 1.6g; cholesterol 43mg; vitamin a iu 64.9IU; vitamin c 22mg; folate 46.9mcg; calcium 15.8mg; iron 0.8mg; magnesium 23.1mg; potassium 305.3mg; sodium 404.8mg; thiamin 0.1mg.
Exchanges:

1/2 starch, 3 lean meat, 1/2 fat
© Copyright 2022 EatingWell. All rights reserved. Printed from https://www.eatingwell.com 05/19/2022
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