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Seared Wild Rockfish with Pineapple Avocado Salsa

Posted Aug 04 2012 4:50pm

It’s the dead of summer, my AC is barely working in this house, and it’s starting to affect my appetite. Not good. You know how much I absolutely adore eating, so I don’t like anything messing with it! But once I visualized this new recipe in my head, my appetite returned big time.

I craved a chilly sweet salsa to add to the rich flavor of some freshly caught Wild Rockfish, a true favorite for those of us near the Chesapeake Bay. You’ve heard me preach before that fish is high in quality protein and contains essential Omega-3 healthy fat for great glowing skin, hair and nails. Pineapples have a burst of Vitamin C and manganese, along with juicy natural sugar to satisfy your sweet tooth. It is high in natural sugars and carbs, so the ½ cup portion per serving mixed together with the other ingredients in the salsa created a great balance of calories, taste and nutrition. The smooth avocado, crunchy red onion, and sweet pepper and fruit made this salsa a real winner. Besides, whenever I eat pineapple, I envision myself sitting on a beach with a little fruity drink with the gaudy umbrellas in it! Aaaah….

I served this dinner with a large side of steamed broccoli and Brussels sprouts, so make certain to add your greens with 3 cups of a basic side salad or steamed non-starchy veggies.  Since the salsa was such a big glorious portion, I skipped any rice or potatoes. The pineapple has complex carbs in it, so it served as my main carb for the meal.

Seared Wild Rockfish with Pineapple Avocado Salsa

Easy Skinny Life recipe

  • Serving: 1
  • Serving Size: Fish and salsa, plus 3 cups of steamed green vegetables
  • Calories: 480
  • Fat: 15 grams
  • Protein: 41 grams
  • Carbs: 24 grams
  • Fiber: 21 grams


Seared Wild Rockfish:

  • 6 oz Rockfish fillet
  • ½ Tbsp Extra Virgin Olive Oil
  • ½ tsp Sea Salt
  • 1 tsp fresh ground Black Pepper
  • ½ Lemon

Pineapple Avocado Salsa:

  • ½ cup chopped Pineapple
  • ¼ cup chopped Red Onion
  • 2 Tbsp chopped Roasted Red Pepper
  • ¼ Avocado, sliced and chopped
  • 2 Tbsp Oregano, dried or fresh minced
  • ½ Lemon

Directions:  Combine pineapple, onion, red pepper, avocado and oregano in a small bowl, and then drizzle with squeezed lemon.  Steam your choice of green vegetables or create an all-greens salad as a side.  Rinse fillet in cold water, then dry it. Add coarse sea salt and pepper. Heat skillet to medium-high, add oil, then place fish skin side down for 1-4 minutes.  Flip and cook 1-4 minutes longer.  If the fillet is very thick like mine, flip again, cover, and steam up to 1 minute until center is translucent.  Plate it, squeeze ½ lemon over fish, top with salsa and add greens to the side.

It’s the perfect portion, high in protein from the fish, reasonable in carbs from the pineapple, and I love all of the healthy fat in it. 

Don’t be afraid of good fat — It’s the best way to have a true Easy Skinny Life!


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