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Cook Time:35 minsTotal Time:35 minsServings:4Yield:4 servingsJump to Nutrition Facts
Cook Time:35 minsTotal Time:35 minsServings:4Yield:4 servings
Cook Time:35 mins
Cook Time:
35 mins
Total Time:35 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)IngredientsSalsa1small ripe pineapple¼cupminced scallions3tablespoonschopped fresh cilantro3tablespoonslime juice2tablespoonsminced fresh jalapeño pepper (about 1 large)1tablespooncanola oil¼teaspoonsaltFreshly ground pepper to tasteFish⅓cupall-purpose flour½teaspoonsalt¼teaspoonfreshly ground pepper1poundcatfish, tilapia, haddock or other white fish fillets (see Note), cut into 4 portions1tablespoonextra-virgin olive oil
Cook Mode(Keep screen awake)
Ingredients
Salsa
1small ripe pineapple
¼cupminced scallions
3tablespoonschopped fresh cilantro
3tablespoonslime juice
2tablespoonsminced fresh jalapeño pepper (about 1 large)
1tablespooncanola oil
¼teaspoonsalt
Freshly ground pepper to taste
Fish
⅓cupall-purpose flour
½teaspoonsalt
¼teaspoonfreshly ground pepper
1poundcatfish, tilapia, haddock or other white fish fillets (see Note), cut into 4 portions
1tablespoonextra-virgin olive oil
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.
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.
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.
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Nutrition Facts(per serving)192Calories9gFat14gCarbs13gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
