Chili Cornmeal Fish With Pineapple Mint Salsa

Chili Cornmeal Fish With Pineapple Mint Salsa Image Image by: Chili Cornmeal Fish With Pineapple Mint Salsa Image Author: Canadian Living

Chili powder and tart lime juice replace salt in this sodium-reduced entrée. Cornmeal makes a crispy coating for the fish without using a lot of oil.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: March 2013

Ingredients

  • 1/4 cup cornmeal
  • 2 teaspoons chili powder
  • 4 fish fillets (such as tilapia or whitefish) about 1 lb (450 g) total
  • 2 tablespoons olive oil
  • 1 lime cut in wedges
Salsa:
  • 1 cup diced peeled pineapple
  • 1/3 cup diced red onion
  • 2 tablespoons chopped fresh mint
  • 1 tablespoon lime juice

Method

In shallow dish, whisk cornmeal with 1 tsp of the chili powder. Sprinkle remaining chili powder over fish; dredge fish in cornmeal mixture, pressing to adhere.

In nonstick skillet, heat oil over medium heat; cook fish, turning once, until fish flakes easily when tested with fork, 8 to 10 minutes.

Salsa: Meanwhile, in bowl, toss together pineapple, onion, mint and lime juice. Serve with fish. Garnish with lime to squeeze over fish.

Nutritional facts Per serving: about

  • Fibre 1 g
  • Sodium 66 mg
  • Sugars 5 g
  • Protein 24 g
  • Calories 210.0
  • Total fat 9 g
  • Potassium 443 mg
  • Cholesterol 57 mg
  • Saturated fat 2 g
  • Total carbohydrate 10 g

%RDI

  • Iron 9.0
  • Fibre 0.0
  • Folate 20.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 3.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 3.0
  • Vitamin C 45.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Chili Cornmeal Fish With Pineapple Mint Salsa

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