The Clinton Herald, Clinton, Iowa

January 7, 2014

Healthy haddock that doesn't taste healthy

J.M. Hirsch AP Food Editor
The Clinton Herald

---- — We all know that baked white fish is a fast and healthy way to get dinner on the table, particularly during this annual time of dietary vow renewal.

What isn’t always quite so clear is how to prepare that white fish without adding tons of fat and calories or rendering it a tasteless hunk of protein. But it’s actually not all that hard. It’s all in how you dress it.

BAKED HADDOCK WITH PINEAPPLE-MINT SALSA

Start to finish: 30 minutes

Servings: 4

1 1/4 pounds haddock fillets

Olive oil

Kosher salt and ground black pepper

1 pound fresh pineapple flesh, cut into chunks

1 jalapeno pepper, seeded and chopped

1 medium red onion, quartered

1/4 cup fresh mint

1/4 cup fresh cilantro

Juice of 1 lime

Hot sauce, to taste

Heat the oven to 400 F. Line a rimmed baking sheet with foil, then coat it with cooking spray.

Arrange the haddock fillets on the baking sheet, then brush them with a bit of olive oil. Season with salt and pepper, then bake for 12 minutes, or until the fish flakes easily.

Meanwhile, in a food processor, combine the pineapple, jalapeno, onion, mint, cilantro and lime juice. Pulse until roughly chopped. Transfer to a bowl, then season with salt and pepper. Adjust heat by adding hot sauce, if desired. Serve the salsa over the haddock.

J.M. Hirsch is the food editor for The Associated Press.