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Serving size 4
Prep Time
Total Time


1 small ripe pineapple¼ cup minced scallions3 Tbsp chopped fresh cilantro3 Tbsp lime juice2 Tbsp minced fresh jalapeño pepper (about 1 large)1 Tbsp canola oil¼ tsp salt freshly ground pepper to taste


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.


⅓ cup all-purpose flour
½ tsp salt
¼ tsp freshly ground pepper to taste
1 lb catfish, tilapia, haddock or other white fish fillets (see Note), cut into 4 portions
1 Tbsp extra virgin olive oil


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.

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.

To Make Ahead: Cover and refrigerate the salsa (Step 1) for up to 1 day.

Nutrition Facts

Provided by: EatingWell

Per Single Serving / Serves 4 Total

  • Calories 192 14%
  • Calories from fat 81 14%
  • Total Fat 9gm 17%
  • Sodium 405mg 4%
  • Total Carbohydrates 14gm
  • Fiber 1gm
  • Protein 13gm
  • Cholesterol 43mg 5%

Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Tags: Main Dish, Dinner, Diabetic, Healthy, Low Carb, Low Cholesterol, Vegetable, Fruit, Caribbean, Easy, Dinner Party

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