Serve simple sautéed fish fillets with jalapeno-spiked pineapple salsa for a Caribbean-inspired meal. Serve with black beans and brown rice.Ingredients
Total Time: 35 minutes
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
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
Cover and refrigerate the salsa (Step 1) for up to 1 day.
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.
- Per serving
- Saturated Fat
- Monounsaturated Fat
- Dietary Fiber
- Added Sugars
- 1/2 starch
- 3 lean meat
- 1/2 fat
- Carbohydrate Servings