Easy Baked Fish with Pineapple Salsa - KNEP - Kentucky Nutrition Education Program


Easy Baked Fish with Pineapple Salsa

Receta 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)


Baked Fish

  1. Preheat oven to 400 degrees F. Coat the inside of a 9-by-13 baking pan with nonstick spray.
  2. 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.
  3. Sprinkle herb blend over fish.
  4. Pour melted butter over fish.
  5. Finish with a squeeze of fresh lime juice, if desired.
  6. Cover pan with foil.
  7. Bake for 20 minutes, or until fish flakes easily with a fork and has reached an internal temperature of 145 degrees F.
  8. Serve with Pineapple Salsa.
  9. Store leftovers in the refrigerator within 2 hours.

Pineapple Salsa

  1. Wash hands with warm water and soap, scrubbing for at least 20 seconds.
  2. Gently rub red onion and jalapeno under cool running water before preparing. Rinse cilantro under cool running water and pat dry before chopping.
  3. Drain pineapple. (Juice can be saved to drink.)
  4. 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.