EASY Pineapple Salsa Cat Fish Fillets

13 23 296
Ingredients Minutes Calories
Prep Cook Servings
15 min 8 min 4
EASY Pineapple Salsa Cat Fish Fillets
Health Rating

Ingredients


1 fruit Pineapple (salsa - small, ripe - TIME SAVER: buy pre-cut fresh pineapple)
1/4 cup Green onion, scallion, ramp (salsa - minced)
3 tbsp Cilantro (coriander) (salsa - chopped)
3 tbsp Lime juice (fresh) (salsa)
2 tbsp Jalapeno pepper (salsa - about 1 large pepper, minced)
1 tbsp Avocado oil (salsa - can use extra-virgin olive oil)
1/4 tsp Salt (salsa)
1 dash Black pepper (salsa)
1/3 cup Almond flour/meal, Bob's Red Mill (fish)
1/2 tsp Salt (fish)
1/4 tsp Black pepper (fish)
454 gm Catfish (wolffish) (cut into 4 portions)
1 tbsp Extra virgin olive oil (fish)

Instructions


Salsa:

Cut the top and skin off pineapple, remove the eyes and core. If you love to chop! Finely dice the pineapple, TIME SAVER: throw it in the food processor and pulse it until diced. (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. If you have time refrigerate for about 1 hour to allow flavors to blend.

Fish:

Combine flour, 1/2 teaspoon salt and 1/4 teaspoon pepper in a shallow dish; thoroughly coat fillets.

Heat oil in a large nonstick skillet over medium-high heat. Add the fish, and cook until lightly browned and just opaque in the center, 3 to 4 minutes per side.

Top each fish with about 1/4 cup salsa. ENJOY!

Serve with black beans and brown rice, and greens.

Note:

To save time, make salsa ahead. Cover and refrigerate the salsa for up to 1 day.


Nutrition Facts

Per Portion

Calories 296
Calories from fat 129
Calories from saturated fat 14.7
Total Fat 14.3 g
Saturated Fat 1.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 6.0 g
Cholesterol 52 mg
Sodium 544 mg
Potassium 513 mg
Total Carbohydrate 19.2 g
Dietary Fiber 3.0 g
Sugars 12.4 g
Protein 22.6 g

Dietary servings

Per Portion


Fruit 1.5
Meat 1.3
Meat Alternative 0.3
Vegetables 0.3

Energy sources


Pygal26%443.86173306411973134.8190931436961643%392.8684203465412281.8013033184682331%308.00324936290974144.8349683773583426%43%31%CarbohydratesFatProtein
Main