Pan Fried Fish – Healthy Seasonal Recipes


Pineapple salsa can be found with refrigerated tortillas and guacamole in the deli section of large supermarkets and health food stores. If you can’t find it fresh, it will be with the jarred salsas. Go with a brand that has less than 80 mg sodium per serving (like Desert Pepper Trading Company’s Pineapple Salsa) and is made without added sugar or with added sugar further down on the ingredient list. The further down it is, the less there is.

Tip: To Make Caper Sauce: Wipe out skillet but do not wash it. Return the skillet to medium heat. Add 1 tablespoons butter and 2 tablespoons chopped shallot, and cook until the shallot is tender, about 1 minute. Add the ½ cup white wine, increase heat to high and cook until the sauce is reduced to a glaze, about 30 seconds. Remove from the heat and swirl in 1 tablespoon butter. Add 2 teaspoons chopped capers and two tablespoons parsley and 1 tablespoons butter and swirl the pan. Serve the fish with the sauce.



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