Pan cooked Fish with Pineapple Salsa/ Healthy Fish with Salsa

pineapple

🥗Healthier: mango

💰Cheaper: canned pineapple

Mango offers a similar sweetness and tropical flavor.

cilantro

🥗Healthier: parsley

💰Cheaper: green onions

Parsley provides a fresh taste while being more accessible.

jalapeno

🥗Healthier: bell pepper

💰Cheaper: banana pepper

Bell pepper adds crunch without the heat.

fish fillets

🥗Healthier: tofu

💰Cheaper: canned tuna

Tofu is a plant-based alternative that absorbs flavors well.

Make the salsa by combining finely diced pineapple, red chili, sliced mint, green onion, red onion, lime juice, olive oil, and freshly ground salt in a bowl.

Mix the salsa ingredients quickly to combine and then refrigerate it.

Heat olive oil in a pan over medium heat.

Add red onion to the pan and stir for about one minute.

Add rice to the pan and stir to incorporate the flavors.

Add chopped tomatoes and curry powder to the rice and stir well.

Pour in chicken stock and pepper, then mix everything together.

Cover the pan and let it cook for about 10 minutes.

After 10 minutes, remove the lid and let the rice sit off the heat for about five minutes, then fluff it up with a fork.

Prepare the fish by mixing sun-dried tomato paste, chopped red chili, chopped garlic, and one teaspoon of oregano in a bowl.

Rub the mixture onto one side of the fish fillets using your hands.

Place the fish fillets skin side down in a pan with olive oil and cook for 3-4 minutes.

After 3-4 minutes, flip the fish delicately to avoid losing the mixture on top and cook for a couple more minutes.

Flip the fish back over to check for a nice crust on top.

To serve, place rice in a bowl, top it with the fish, and scoop some pineapple salsa on top.

Garnish with torn cilantro.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens