Grilled White Fish with Pineapple Salsa

Sometimes cooking fish can be intimidating. I talked a little bit about this in the Grilled Pesto Salmon blog, but I think this is a good reminder that you absolutely CAN cook juicy, mouthwatering fish in your very own kitchen! (Or out on the grill, in this case.)

And the same tips I shared for cooking salmon are true for white fish varieties. That includes cod, haddock, halibut, mahi mahi, flounder, tilapia, and the like. It takes almost no time at all to perfectly cook a piece of fish, and really comes down to a few simple tricks:

  1. Be sure your pan or grill is hot before adding the filets to it.
  2. Fish filets have a short cooking time – about 2-3 minutes per side. You’ll need to adjust the cooking time depending on the thickness of the filets.
  3. Which leads me to the last tip, which is to use the back of a fork to test for doneness. Lightly press the filet with the fork and if it bounces back, it’s not quite done, and if it starts to flake, it’s ready to eat!

Simple as that! And of course, you’ll want to lightly season the filets with salt and black pepper, and serve it with a fresh and light salsa made with fruit. I recommend pineapple, peaches or mango, and be sure to add plenty of red onion, jalapeno (if you like it a bit spicy) and lime juice (talk about flavor!).

The mash-up of the hot-from-the-grill piece of fish with a heaping scoop of cold, refreshing salsa is just amazing. And perfect for this time of year.

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Grilled White Fish with Pineapple Salsa

  • Author: Julie Andrews
  • Prep Time: 15 mins
  • Cook Time: 6 mins
  • Total Time: 21 mins
  • Yield: Serves 4 1x
  • Category: Dinner
  • Method: Stove-Top, No-Cook


Lightly grilled white fish with fresh pineapple salsa.



Pineapple Salsa:

  • ½ medium pineapple, cleaned and finely diced
  • ¼ medium red onion, peeled and finely diced
  • ½ medium jalapeno, seeded and minced
  • ½ cup fresh cilantro, chopped
  • Zest and juice of 1 medium lime
  • ¼ tsp. kosher salt
  • ¼ tsp. ground black pepper

Grilled Whitefish:

  • 44 oz. white fish filets (halibut, cod, haddock, tilapia, mahi mahi, flounder, etc)
  • ½ Tbsp. oil
  • ¼ tsp. kosher salt
  • ¼ tsp. ground black pepper


  1. In a medium glass bowl, stir together the salsa ingredients. Cover and place in the refrigerator.
  2. Heat the grill or a grill pan to medium heat. Brush the oil on all sides of the fish filets and sprinkle with salt and black pepper. Place them on the hot grill and cook 2-3 minutes per side or until flakes easily.
  3. Serve grilled fish with scoops of pineapple salsa. Store any leftover salsa in the refrigerator for up to 4 days.


Cooking Tip: Use the back of a fork to gently press the thickest part of the fish filet to test doneness. If it bounces back, it is not done. If it starts to flake apart, it is done.

Substitution Tip: Try diced peaches or mango instead of pineapple.


  • Serving Size: 1/4 of recipe
  • Calories: 156
  • Sugar: 10g
  • Sodium: 143mg
  • Fat: 3g
  • Saturated Fat: 0g
  • Unsaturated Fat: 3g
  • Trans Fat: 0g
  • Carbohydrates: 14g
  • Fiber: 2g
  • Protein: 23g
  • Cholesterol: 0mg

Keywords: pineapple, pineapple salsa, fish, seafood, grilled, low carb