Easy Baked Fish with Pineapple SalsaReceta en Español
Servings:6Serving Size:4 ounces of fishRecipe Cost:$11.10Cost per Serving:$1.85
- Nonstick cooking spray
- 1 1/2 pounds fish fillets (any mild-flavored fish like tilapia, catfish, cod, etc.)
- 1 teaspoon salt-free herb blend
- 2 tablespoons butter, melted
- Juice of 1 lime (optional)
- * 1 (20-ounce) can pineapple tidbits, drained
- * 1/4 red onion, finely diced
- * 1/2 small jalapeno, finely minced and seeds removed
- * 2 tablespoons lime juice
- * 2 tablespoons cilantro or parsley (optional)
- Preheat oven to 400 degrees F. Coat the inside of a 9-by-13 baking pan with nonstick spray.
- Arrange the fish fillets in a single layer in pan. After handling raw fish, wash hands with warm water and soap, scrubbing for 20 seconds.
- Sprinkle herb blend over fish.
- Pour melted butter over fish.
- Finish with a squeeze of fresh lime juice, if desired.
- Cover pan with foil.
- Bake for 20 minutes, or until fish flakes easily with a fork and has reached an internal temperature of 145 degrees F.
- Serve with Pineapple Salsa.
- Store leftovers in the refrigerator within 2 hours.
- Wash hands with warm water and soap, scrubbing for at least 20 seconds.
- Gently rub red onion and jalapeno under cool running water before preparing. Rinse cilantro under cool running water and pat dry before chopping.
- Drain pineapple. (Juice can be saved to drink.)
- In a medium-sized bowl, combine pineapple, onion, jalapeno, lime juice, and cilantro or parsley.
Source: 2022 KYNEP Food and Nutrition Calendar : Fish: Martha Yount, Nutrition Education Specialist, University of Kentucky Cooperative Extension / Pineapple Salsa: Lorie Dunn, Grant County SNAP-Ed Program Assistant Senior
200 calories; 7g total fat; 3.5g saturated fat; 0g trans fat; 75mg cholesterol; 85 mg sodium; 17g total carbohydrate; 1g dietary fiber; 14g total sugars; 0g added sugars; 19g protein; 70% Daily Value of vitamin D; 2% Daily Value of calcium; 6% Daily Value of iron; 10% Daily Value of potassium.