Baked had­dock can be dressed up with pineapple-mint salsa

Calgary Herald - Calgary Herald New Condos - - Weekend Life - J.M. HIRSCH

We all know that baked white fish is a fast and healthy way to get din­ner on the ta­ble, par­tic­u­lar dur­ing this an­nual time of di­etary vow re­newal.

What isn’t al­ways quite so clear is how to pre­pare that white fish with­out adding tons of fat and calo­ries or ren­der­ing it a taste­less hunk of pro­tein. But it’s ac­tu­ally not all that hard.

It’s all in how you dress it. For me, that means a flavour­ful, fresh salsa. For this recipe, I cre­ated a pineap­plemint salsa that gets tons of flavour from not only its name­sake in­gre­di­ents, but also cilantro, jalapeno, onion and gar­lic. But if pineapple and mint don’t work for you, this ver­sa­tile recipe works great with plenty of al­ter­na­tives.

Sub­sti­tute an equal amount of just about any fresh fruit — diced ap­ples, man­goes, or­ange seg­ments, plums, even grapes would be de­li­cious. And if you don’t have time to make fresh salsa? Most jarred sal­sas are a fast and healthy choice (just read the la­bels and watch for added sugar).

Baked Had­dock with pineapple-mint salsa

Just in case it isn’t ob­vi­ous, this kick-butt salsa also is great ac­com­pa­nied by noth­ing more than a bowl of baked tor­tilla chips, or spooned over a baked sweet potato. Start to fin­ish: 30 min­utes Serv­ings: 4

1 1/4 lb (567 g) had­dock fil­lets

Olive oil Kosher salt and ground black pep­per 1 lb (454 g) fresh pineapple flesh, cut into chunks 1 jalapeno pep­per, seeded and chopped 1 medium red onion, quar­tered

1/4 cup (60 mL) fresh mint 1/4 cup (60 mL) fresh cilantro Juice of 1 lime

Hot sauce, to taste

Heat the oven to 400 F (205 C). Line a rimmed bak­ing sheet with foil, then coat it with cooking spray.

Ar­range the had­dock fil­lets on the bak­ing sheet, then brush them with a bit of olive oil. Sea­son with salt and pep­per, then bake for 12 min­utes, or un­til the fish flakes eas­ily.

Mean­while, in a food pro­ces­sor, com­bine the pineapple, jalapeno, onion, mint, cilantro and lime juice. Pulse un­til roughly chopped.

Trans­fer to a bowl, then sea­son with salt and pep­per.

Ad­just heat by adding hot sauce, if de­sired. Serve the salsa over the had­dock.

Matthew Mead/The As­so­ci­ated Press

Baked white fish is a fast and healthy way to get din­ner on the ta­ble. The se­cret to suc­cess is in how you dress it.

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