Blackened Fish With Pineapple Salsa Blackened Fish With Pineapple Salsa

Food styling by Claire Stubbs | Prop styling by Lara McGraw Image by: Ronald Tsang

This salad comes together in only 20 minutes making it the perfect meal for lunch or dinner. 

  • Prep time 20 minutes
  • Total time 20 minutes
  • Portion size 4 servings

Ingredients

Cajun Seasoning:
  • 1 1/2 teaspoon smoked paprika
  • 1 teaspoon garlic powder
  • 1 teaspoon dried oregano
  • 1/2 teaspoon each salt and pepper
Pineapple Salsa:
  • 1 cup diced pineapple
  • 3/4 cups canned no-salt-added black beans , drained and rinsed
  • Quarter red onion , diced
  • 1 avocado , diced
  • 1/2 cup chopped cilantro
  • 2 tablespoons lime juice
  • 1 tablespoon canola oil
  • 1/2 teaspoon salt
Blackened Fish:
  • 4 whitefish or tilapia fillets (about 450 g total)
  • 1 tablespoon canola oil
  • 4 lime wedges (optional)

Method

Cajun Seasoning: In bowl, stir together paprika, garlic powder, oregano, salt and pepper; set aside.

Pineapple Salsa: In large bowl, combine pineapple, beans, red onion, avocado, cilantro, lime juice, oil and salt; toss to coat. Set aside.

Blackened Fish: Rub fish all over with Cajun Seasoning. In large nonstick skillet, heat 1 1/2 tsp of the oil over medium-high heat; cook half of the fish, flipping once, until fish is blackened and flakes easily when tested, about 5 minutes. Transfer to plate; wipe pan clean. Repeat with remaining 1 1/2 tsp oil and fish.

Assembly: Divide Pineapple Salsa among 4 plates; top with Blackened Fish. Serve with lime wedges (if using).

Nutritional facts Per serving: about

  • Fibre 6 g
  • Sodium 658 mg
  • Sugars 5 g
  • Protein 32 g
  • Calories 370
  • Total fat 19 g
  • Potassium 850 mg
  • Cholesterol 87 mg
  • Saturated fat 2 g
  • Total carbohydrate 18 g

%RDI

  • Iron 14
  • Fibre 0.0
  • Folate 32
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 8
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 11
  • Vitamin C 48
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Lunch & Dinner

Blackened Fish With Pineapple Salsa

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