Makes: 4 servings
Active Time: 35 minutes
Total Time: 35 minutes
Serve simple sautéed fish fillets with jalapeno-spiked pineapple salsa for a Caribbean-inspired meal. Serve with black beans and brown rice.
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
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 & Notes
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.
Servings Per Recipe 4
Amount Per serving
% Daily values *
14% Total Fat 9g
10% Saturated Fat 2g
Trans Fat 0g
Monounsaturated Fat 5g
14% Cholesterol 43mg
9% Potassium 305mg
17% Sodium 405mg
5% Total Carbohydrate 14g
4% Dietary Fiber 1g
26% Protein 13g
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Nutrients Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2400mg 2400mg
Total Carbohydrate Equals 300g 375g
Dietary Fiber Equals 25g 30g
Recipe by EatingWell.com
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