Sauteed fish with pineapple salsa and poblano rice
It’s easy to see why salsa is one of America’s favorite condiments. Its fresh, crisp, tangy flavor adds a refreshing touch to a meal without a lot of sugar or fat. This bright pineapple salsa brings out the flavor of fresh fish.
The poblano peppers, called ancho peppers when dried, that give the rice dish its zing, are medium-hot. You can use jalapeno peppers instead. Use 2 tablespoons jalapeno peppers.
Helpful Hints:
h You can use any fresh non-oily fish fillet.
h To time length of cooking for fish fillet, count 10 minutes per inch of thickness.
h Look for fresh pineapple cubes in the produce section. Chop them in the food processor.
Countdown:
h Start rice.
To buy: 3⁄4 pound fish fillets (such as tilapia), 1 jar no add sugar tomato salsa*, 1 package microwave brown rice, 1 container fresh pineapple cubes, 1 small poblano pepper.
Staples: canola oil.
3⁄4 cup no-sugar-added tomato salsa*
⁄4 3 h Make salsa. h Finish rice. h Cook fish.
Shopping List: Sauteed fish with pineapple salsa
Recipe by Linda Gassenheimer
1 cup fresh pineapple, coarsely chopped 1 tablespoon canola oil pound fish fillets (such as tilapia)
Mix pineapple and tomato salsa together and set aside. Heat oil in a nonstick skillet over medium-high heat. Add fish and sauté 5 minutes. Turn and sauté 3 minutes, or according to size of fish. Fish is cooked when it is opaque and not translucent. Place on 2 dinner plates and serve some of the salsa on top and the rest on the side.
Yield 2 servings
Per serving: 290 calories, 91 fat from calories, 10.1 g total fat, 1.9 g saturated fat, 5.4 g monounsaturated fat, 84 mg cholesterol, 286 mg sodium, 15.7 g carbohydrate, 2.5 g dietary fiber, 3 g sugars, 36 g protein
Exchanges: ⁄2 fruit, 1 vegetable, 5 lean
1 meat,1 / 2fat
Poblano rice
Recipe by Linda Gassenheimer
1 package microwave brown rice (11⁄2 cups cooked)
2 tablespoons seeded, chopped poblano pepper
2 teaspoons canola oil
Microwave rice according to package instructions. Measure 11⁄2 cups rice and reserve remaining rice for another time. Add the poblano pepper and oil. Toss well.
Yield 2 servings
Per serving: 222 calories, 64 calories from fat, 7.1 g total fat, 0.7 g saturated fat, 3.6 g monounsaturated fat, 0 mg cholesterol, 12 mg sodium, 29.8 g carbohydrate, 1.5 g dietary fiber, 0 g sugars
Exchanges: 2 starch, 1 1⁄2 fat
* Look for salsa containing (per 2 tablespoons) 10 calories, 2 g carbohydrate, 65 mg sodium.
(From “Fast and Flavorful Great Diabetes Meals from Market to Table” by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association. Gassenheimer’s latest book is “Simply Smoothies: Fresh & Fast Diabetes-friendly Snacks & Complete Meals,” published by the American Diabetes Association. To order either book www.shopdiabetes.org.)