Directions:
- For pineapple salad, cut pineapple chunks into fourths and place in a medium-size mixing bowl.
- Core tomato but do not peel it. Finely dice tomato, and add to bowl along with diced onion.
- Finely mince garlic, and add.
- Add cilantro and lime juice, and stir to blend well. Set aside (salad can be made and refrigerated up to 2 hours ahead).
- Heat oil in an extra-deep 12-inch skillet over medium heat.
- Place flour, salt and pepper in a gallon-size zipper-top bag. Add fish fillets, and shake to lightly coat them.
- Place fillets in hot oil, raise heat to medium-high, and saute until fish is lightly browned and cooked through, about 3 to 4 minutes on each side. Remove skillet from heat.
- To serve, spoon a thin bed of pineapple salad in the center of each of four dinner plates, reserving about 1/4 cup for garnish.
- Place a fish fillet over salad on each plate, and garnish with reserved salad. Serve immediately.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 218.11 Kcal (913 kJ) | ||
| Calories from fat | 52.53 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.84g | 9% | |
|---|---|---|---|
| Cholesterol | 58mg | 19% | |
| Sodium | 354.7mg | 15% | |
| Potassium | 518.4mg | 11% | |
| Total Carbs | 18.15g | 6% | |
| Sugars | 8.08g | 32% | |
| Dietary Fiber | 1.27g | 5% | |
| Protein | 25.2g | 50% | |
| Vitamin C | 10.6mg | 18% | |
| Iron | 1.3mg | 7% | |
| Calcium | 29.3mg | 3% | |
| Amount Per 100 g | |||
| Calories | 96.43 Kcal (404 kJ) | ||
| Calories from fat | 23.23 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.58g | 9% | |
|---|---|---|---|
| Cholesterol | 25.64mg | 19% | |
| Sodium | 156.82mg | 15% | |
| Potassium | 229.2mg | 11% | |
| Total Carbs | 8.02g | 6% | |
| Sugars | 3.57g | 32% | |
| Dietary Fiber | 0.56g | 5% | |
| Protein | 11.14g | 50% | |
| Vitamin C | 4.7mg | 18% | |
| Iron | 0.6mg | 7% | |
| Calcium | 12.9mg | 3% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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