Lemon Lime Steamed Fish and Pineapple Salsa

Steaming is a fast and healthy way to serve fresh or thawed, frozen fish.  Marinating beforehand keeps the preparation simple and accessible, while adding to the flavor and enjoyment.

Serving size

1 fillet + ¼ salsa mix

Makes

4

Prep time: 25min
Cook time: 10min
Total: 35min

Ingredients

Salsa:

2 cups pineapple, diced

½ shallot, minced

¼ cup cilantro leaves, roughly chopped

½ lemon

⅛ teaspoon sea salt (optional; included in nutrient analysis)

 

Fish:

½ lemon, zest and juice

1 lime, zest and juice

1 tablespoon mint, chopped

3 tablespoons olive oil

1 tablespoon honey

1 pound tilapia fillets, divided into 4 ounces fillets

Crushed red pepper, to taste

¼ teaspoon sea salt (optional; included in nutrient analysis)

Nutrition Info

Makes:Serving size: 1 fillet + ¼ salsa mix

Calories

267

Fat

12 g

Saturated Fat

2 g

Cholesterol

57 mg

Carbohydrates

19 g

Sugar

13 g

Fiber

2 g

Protein

24 g

Sodium

279 mg

Calcium

34 mg

Phosphorus

207 mg

Potassium

490 mg

Instructions

To pepare salsa:

  1. Combine pineapple, shallot, and cilantro in a small bowl.
  2. Squeeze the lemon over the ingredients. Add salt, if desired.
  3. Mix well and serve with the fish fillets.

To prepare fish: 

  1. Place both the lemon and lime zest into a bowl.
  2. Cut the zested lemon and lime in half and squeeze the juices into the bowl.
  3. Add the mint to the bowl.
  4. Whisk in the olive oil and honey, and salt, if desired, until combined well.
  5. Place the fillets in a small dish or zip lock bag.
  6. Pour the freshly made vinaigrette onto fish and allow to marinate in the refrigerator for at least 10-15 minutes.
  7. Heat about one inch of water in a pot large enough to fit a metal or silicone steamer. Ensure the water is simmering before you add the fish.
  8. Remove the fish from marinade and season each fillet with crushed red pepper.
  9. Place them in the steamer. Cover and steam the fish for 5-7 minutes over medium heat (cooking time will depend on the size of your fillet). Check for doneness by pricking an end of the fillet with a fork and check to see if it is flakey.
  10. Serve with salsa and enjoy!

 

Recipe contributed by FamilyCook Productions

You can substitute just about any white fish in the recipe, including fresh water fish. Keep some frozen fish fillets in the freezer and it makes an easy week-night healthful meal when you did not have time to shop.