Fish With Pineapple Salsa and Poblano Rice

It's easy to see why salsa is one of America's favorite condiments. Its fresh, crisp, tangy flavor adds a refreshing touch to a meal without a lot of sugar or fat.

This bright pineapple salsa brings out the flavors of grilled fresh fish, and aromatic cumin gives it a distinctive taste. The poblano peppers, called ancho peppers when dried, that give the rice dish its zing, are medium-hot.

Makes two servings.

For pineapple salsa:

1/2 cup diced tomato

1 tablespoon diced red onion

1 tablespoon seeded, chopped poblano pepper

1 cup finely diced fresh pineapple

1/4 cup chopped fresh cilantro

1 teaspoon sugar

1/2 teaspoon ground cumin

Salt and freshly ground black pepper

For fish:

1 tablespoon canola oil

3/4 pound fish fillets (use any non-oily fish)

1. Combine the tomato, onion, poblano pepper, pineapple, cilantro, sugar, and cumin. Add salt and pepper to taste. Mix well. Set aside.

2. Heat oil in a nonstick skillet over medium-high heat. Add fish and saute 5 minutes. Turn and saute 3 minutes, or according to size of fish. Fish is cooked when it is opaque and not translucent. (about 10 minutes per inch of thickness)

3. Sprinkle with salt and pepper to taste. Place on individual plates and serve some of the salsa on top and the rest on the side.

Per serving: 282 calories, 35 grams protein, 15 grams carbohydrates, 10 grams fat, 84 milligrams cholesterol, 96 milligrams sodium, 2 grams dietary fiber.

1/4 cup seeded, chopped poblano pepper

1 package microwave brown rice

2 teaspoons canola oil

Salt and freshly ground black pepper

Place poblano pepper in a microwave-safe bowl. Place rice package and poblano pepper in microwave oven and cook according to rice package timing.

Add 1 1/2 cup rice to the poblano pepper. Add the oil and sprinkle with salt and pepper to taste. Makes 2 servings.

Per serving: 226 calories, 6 grams protein, 50 grams carbohydrates, 2 grams fat, no cholesterol, 8 milligrams sodium, 3 grams dietary fiber.