Fish Fillets with Pineapple-Jalapeño Salsa

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

Fish Fillets with Pineapple-Jalapeño Salsa
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 35 minutes

  • Salsa

  • 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 tablespoon canola oil

  • 1/4 teaspoon salt

  • Freshly ground pepper, to taste

  • Fish

  • 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 Note), cut into 4 portions

  • 1 tablespoon extra-virgin olive oil

Directions
  1. Cover and refrigerate the salsa (Step 1) for up to 1 day.

  2. 4 servings

  3. 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.

  4. 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).

  5. 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.


Nutritional Facts

Servings
4
Per serving
Calories
192
Carbohydrates
14g
Fat
9g
Saturated Fat
2g
Monounsaturated Fat
5g
Protein
13g
Cholesterol
43mg
Dietary Fiber
1g
Potassium
305mg
Sodium
405mg
Added Sugars
0g
Exchanges
1/2 starch
3 lean meat
1/2 fat
Carbohydrate Servings
1

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