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Diabetes Quick Fix: Sauteed Fish with Pineapple Salsa and Poblano Rice

Linda Gassenheimer, Tribune News Service on

Published in Variety Menu

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:

— You can use any fresh non-oily fish fillet.

— To time length of cooking for fish fillet, count 10 minutes per inch of thickness.

— Look for fresh pineapple cubes in the produce section. Chop them in the food processor.

Countdown:

— Start rice.

— Make salsa.

— Finish rice.

— Cook fish.

Shopping List:

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.

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SAUTEED FISH WITH PINEAPPLE SALSA

Recipe by Linda Gassenheimer

1 cup fresh pineapple, coarsely chopped

 

3/4 cup no-sugar-added tomato salsa*

1 tablespoon canola oil

3/4 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: 1/2 fruit, 1 vegetable, 5 lean meat, 1/2 fat

POBLANO RICE

Recipe by Linda Gassenheimer

1 package microwave brown rice (1 1/2 cups cooked)

2 tablespoons seeded, chopped poblano pepper

2 teaspoons canola oil

Microwave rice according to package instructions. Measure 1 1/2 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.

©2021 Tribune Content Agency, LLC
 

 

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