Fish with Pineapple Salsa
This pan fried fish with pineapple salsa is healthy, simple and so delicious. It's a perfect summer meal bursting with tropical flavours!
Ingredients
- 4 boneless fish fillets (approx. 200-250gm/7-9oz) (NOTE 1)
- salt and pepper (to season)
- 1 cup plain flour (all-purpose flour)
- 2 tsp garlic powder
- oil (to fry)
For the pineapple salsa
- 350 gm fresh pineapple (peeled) (NOTE 1)
- 2 tbsp fresh lime juice
- 1 tsp brown sugar
- ¼ tsp salt
- 2 large fresh jalapeños (seeded and finely diced) (NOTE 3)
- ½ large red onion (finely diced)
- ½ cup finely chopped coriander (cilantro)
Instructions
- Grilling the pineapple (optional) - Heat a heavy-based frying pan over high heat. Place down the pineapple wedges and grill both sides for 3 to 4 minutes or until charred. Once cooled, chop the pineapple roughly into little cubes and set it aside in a bowl along with its juices.
- Pat the fish fillets dry all over with a paper towel and season lightly with salt and pepper. Mix the flour and garlic powder together in a bowl and transfer onto a large plate. Working one fillet at a time, dust the entire fillet in flour and shake off any excess.
- Pour in oil just enough to coat the entire surface of a large frying pan. Heat the oil over medium to high heat. Carefully place one or two fish fillets into the oil and fry for 2 to 3 minutes on each side or until cooked. Place the fillets on a cooling rack and repeat the same steps with the remaining fillets.
- For the dressing, combine lime juice, sugar and salt in a small bowl and mix until the sugar has dissolved. In a separate large bowl, place in the pineapple and all of its juices. Add in the jalapeños, onion, coriander and the dressing with the pineapples and stir to combine. Have a taste and add salt or pepper if needed. Serve the salsa over the fish fillets or as a separate side dish.
Notes
(NOTE 1) Boneless fish fillets - For quicker frying time, use fresh thin boneless fillets from your favourite fish. I went with snapper fillets that weighed approximately 200 to 250gm (7 to 9oz) each. Thicker slices of fish such as salmon, Blue-eyed cod or even an entire fish would work, but you would have to adjust the cooking time as they'll take longer to fry.
(NOTE 2) Pineapple - I grilled the pineapple prior to adding it into the salsa to give it a smoky flavour. Grilling also makes the pineapple a little juicer and sweeter. This step is optional and the salsa will still be delicious should you decide to skip it.
(NOTE 3) Jalapeños - I find fresh jalapeños are mild in heat, especially without the seeds, but it still has a nice taste. If you love spicy dishes as I do, you can also add some small red chillies to the salsa.
Cooking measurements are in Australian standard spoon and cup measurements.
A Third-Party Application calculated the calories and nutritional information. Please use this as an approximate guide only.
Nutrition
Serving: 1servingCalories: 401kcalCarbohydrates: 40gProtein: 38gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 3gMonounsaturated Fat: 5gTrans Fat: 1gCholesterol: 85mgSodium: 238mgPotassium: 718mgFiber: 3gSugar: 11gVitamin A: 265IUVitamin C: 54mgCalcium: 42mgIron: 3mg