Fish Fillets with Pineapple Jalapeno Salsa - 14g Carbs, 1g Fiber, 0g Sugar
From: EatingWell - July/August 2011
Serve simple sauteed fish fillets with jalapeno-spiked pineapple salsa for a Caribbean-inspired meal. Serve with black beans and brown rice.
Nutrition Profile - -
Low calorie | Low carbohydrate | Low saturated fat | Low cholesterol | Low sodium | Heart healthy | Healthy weight | Diabetes appropriate
Active Time: 35 min
Total Time: 35 min
Servings: 4
--> Salsa
1 small ripe pineapple
1/4 cup scallions, minced
3 Tbsp fresh cilantro, chopped
3 Tbsp lime juice
2 Tbsp minced fresh jalapeno pepper (about 1 large)
1/4 Tbsp salt
Freshly ground pepper, to taste
--> Fish
1/3 cup all-purpose flour
1/2 tsp salt
1/4 tsp freshly ground pepper
1 lb catfish, tilapia, haddock or other white fish fillets (see Notes), cut into 4 portions
1 Tbsp 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.
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 by catch.
Servings: 4
Nutrition per Serving: 192 Calories, 9g Fat, 2g Sat, 5g Mono, 43mg Cholesterol, 13g Protein, 14g Carbs, 1g Fiber, 0g Added Sugars, 405mg Sodium, 305mg Potassium
Carbohydrate Servings: 1/2
Exchanges: 1/2 starch, 3 lean meat, 1/2 fat
User Review:
Anonymous - 06/05/2013 - Recommends this recipe
I made this salsa and it was so enjoyable, flavorful and just the right taste for the dinner plate. I made Talapia and I didn't use the flour mixture, just sautaed the fish in the oil and added the pepper, salt and garlic powder. I shared with a friend of mine and he loved it. Thank you!
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