Fish With Pineapple Chutney Recipe

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Ingredients:

Serving

4 fish fillets (suggest red snapper, pompano , tuna , mahi mahi
1 cup fresh pineapple chunk (or drained, unsweetened canned chunks , reserve juice)
1 tsp grated lemon peel
1 lemon, peeled and seeded
1 green chili pepper , seeds removed if milder flavor desired
1 cup chopped red bell pepper
1/4 cup chopped scallion
2 tsp grated fresh gingerroot
tabasco sauce (to taste)
salt (to taste)
lemon wedge (garnish )

Directions:

Preheat oven to 375°F.
Rinse the fish fillets, pat dry and set aside.
In a food processor, briefly whirl the pineapple, lemon peel, lemon, chile, bell peppers, scallions, ginger and Tabasco till the chutney has a confetti-like appearance. Add reserved juice if chutney seems too dry.
Add salt to taste.
Arrange the fish in a lightly oiled baking dish.
Grill the fish till tender and cooked through and serve topped with chutney.
Alternatively: Top with chutney and bake, covered, for 20-25 minutes, till fish flakes easily with a fork.
Garnish with lemon wedges.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	130.53 Kcal (547 kJ)
Calories from fat	45.36 Kcal
		% Daily Value*
Total Fat	5.04g	8%
Sodium	141.53mg	6%
Potassium	352.47mg	7%
Total Carbs	14.96g	5%
Sugars	9.53g	38%
Dietary Fiber	3.63g	15%
Protein	7.4g	15%
Vitamin C	88.2mg	147%
Vitamin A	1.2mg	39%
Iron	21mg	117%
Calcium	47.2mg	5%

Amount Per 100 g
Calories	79.16 Kcal (331 kJ)
Calories from fat	27.51 Kcal
		% Daily Value*
Total Fat	3.06g	8%
Sodium	85.83mg	6%
Potassium	213.75mg	7%
Total Carbs	9.07g	5%
Sugars	5.78g	38%
Dietary Fiber	2.2g	15%
Protein	4.49g	15%
Vitamin C	53.5mg	147%
Vitamin A	0.7mg	39%
Iron	12.7mg	117%
Calcium	28.6mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

2.3

Points
3

PointsPlus

Good Points

saturated fat free,
low sodium,
cholesterol free

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