I am trying to eat as healthfully as possible. In my book, this includes eating fish and seafood at least twice a week.
Personally, I love seafood and could eat it daily. My family, not so much.
So, what am I to do? I try to find ways to yummify my fish dinners. Fish with pineapple salsa is always a winner. No complaints at the table, only sounds of yummy munching and asking for seconds.
The best part? It is ridiculously easy to make.
What’s So Special About Fish?
Fish and other seafood are major sources of healthy protein and important micronutrients. Most important amongst them are the long-chain omega-3 fats and vitamin D.
Additionally, even though seafood might not be lean, the fats that it has are not saturated fat, and hence they are “the good fat.”
Fish is especially great for those concerned about fighting heart disease. The Omega-3 fats ward off arrhythmia and irregular heartbeat, as well as lower inflammation and can lower blood pressure.
The strong and consistent evidence for benefits is such that the Dietary Guidelines for Americans, the American Heart Association, and others suggest that everyone eat fish twice a week.Harvard School of Health
Is Fish an Anti-Cancer Food?
Clinically studies certainly point in that direction. Especially fatty fish like salmon which is packed with healthy omega-3 fatty acids and Vitamin D appears to lower the risk of certain cancers.
In one study, omen who ate fatty fish at least once a week had a 44% lower risk of kidney cancer than those who ate no fish.
Those who consistently ate lots of fatty fish over a 10-year period had a 74% lower risk of kidney cancer.WebMD
For a cancer survivor like myself, who also happens to like fish, this is welcome news. I’ve been including fish in my diet for a long time, but I have upped the intake since being diagnosed.
Why Add Pineapple Salsa for Fish?
As I said earlier, part of it is to “sweeten the deal” for my picky family.
Additionally, though, this jalapeno pineapple salsa adds a punch when it comes to nutrients.
Pineapple is abundant in vitamins (A, B6, C, E, and K), enzymes (bromelain), and minerals (Calcium, Folate, Iron, Magnesium, Phosphorus, Potassium, and Zinc).
All these nutrients are helpful in shortening viral and bacterial infections as well as making us stronger by strengthening our bones. There’s also some evidence that pineapple may help prevent cancer.
Beta-carotene, lycopene, fiber, potassium, vitamin C, and choline present in tomatoes make it a truly healthy food.
There is evidence that tomatoes help prevent cancers of the prostate and colon.
They also help lower blood pressure, reduce the risk of cardiovascular disease, and are beneficial for eye health and skin health.
Sweet Peppers and Jalapeno
Both bell peppers and jalapenos have numerous health benefits thanks to all the vitamins and antioxidants, especially vitamin C and many carotenoids.
Eating peppers has been linked to a reduced risk of some chronic illnesses, such as cancer and heart disease.
They also contain a good bit of iron, which makes them an ally when trying to prevent anemia.
Thanks to their high content of antioxidants, onions are a powerhouse when it comes to fighting inflammation and contributing to a healthy microbiome.
Their potent anti-inflammatory properties may also help reduce high blood pressure and protect against blood clots.
Onions are also prebiotic, which means they are food for the good bacteria that reside in our gut. Without this beneficial gut flora, we would be at risk of dysbiosis which results in irregular bowel movements and can even lead to serious illnesses of the digestive tract.
This herb, sometimes called Mexican parsley, is known for its aroma. Some people love it, others hate it. I happen to be in the first camp.
Containing trace levels of iron, vitamin C, vitamin B2, and vitamin A, cilantro is very healthful. It has antioxidant, antimicrobial, and anti-inflammatory properties. Therefore, it helps to manage diabetes and is even useful as an anti-depressant.
Making Pineapple Salsa for Fish
Here is the list of ingredients:
- 1/2 fresh pineapple
- 1 jalapeno
- 1/2 red or green bell pepper
- 1 medium tomato
- 1/2 of medium red onion
- a handful of fresh cilantro
- juice of one lime and 1/2 lemon
- 1-2 TBS good quality Extra Virgin Olive Oil
- salt and pepper to taste
Chop all the ingredients finely. Place in a bowl. squeeze the lime and lemon juice. Add olive oil. Season with salt and pepper. MIx well. Let sit for an hour in the fridge so that the flavors can mix.
Prepare Fish with Pineapple Salsa
Get good quality fish. I wrote about the amazing Alaska fishermen’s coop where I get my fish in this post. The quality is superb – sushi-grade – and unsurpassed by anything I ever got from a store.
Season the fish fillets with salt and pepper and let sit at room temperature for 20-30 minutes.
Grill or pan roast the salmon (I find both techniques equally tasty). Make sure to not overcook the fish.
Assemble the dish. I like to have a bit of salsa underneath the fish, as well as on top of it. This way the juice can penetrate the fish nicely.
What to Serve With Pineapple Salsa Salmon?
Many side dishes go with the salmon. Here are just a few ideas:
- Wild Rice
- Simple Risotto
- Roasted Fingerling Potatoes
- French Fries or Sweet Potato Fries
- Corn on the Cob
If you enjoy wine, I’d suggest a nice Rosé or an elegant Sauvignon Blanc. So summery, just like this fish with pineapple salsa.
I’d love to hear your thought about this recipe and if you made it, how did you like it.
If you’re into making a switch to a healthier lifestyle, check out my instant download PDF right here.