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Fish Fillets With Pineapple-Jalapeno Salsa

Fish Fillets With Pineapple-Jalapeno Salsa
This Recipe Is:

WebMD Recipe from EatingWell.com

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

Ingredients
Prep: 35 minutes | Total Time: 35 minutes
  • small ripe pineapple
  • 1/4 cup
    minced scallions
  • 3 tablespoons
    chopped fresh cilantro
  • 3 tablespoons
    lime juice
  • 2 tablespoon
    minced fresh jalapeno 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
Instructions
  1. 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.
  2. 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).
  3. 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.

 

Tip

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.

Nutritional Information

Makes: 4 servings
  • Calories192
  • Fat9 g
    • Saturated fat2 g
  • Cholesterol43 g
  • Carbohydrates14 g
    • Dietary fiber1 g
  • Protein13 g
  • Sodium405 g
* Nutritional Guidelines based on the USDA's MyPlate Standards.
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