Another Healthy Sunday Dinner

When you do a little research into healthy eating there is one thing that stands out in almost every book, eat more fish.  We love fish in our home and regularly feature Salmon on the menu.  Unfortunately it sometimes becomes too much of a good thing.  Lately we’ve been looking for other options and I remembered a dish I used to make when I was working.  This Spicy Pineapple Pepper White Fish dish is a hit in our home.  It’s incredibly quick, tasty and an excellent dish for entertaining.

Sunday Dinner is always difficult for those of us who like to eat healthy.  Traditionally you have Roast Beef or Spaghetti with Garlic Bread.  This was our Sunday meal this week.  It took less than 30 minutes to have a beautiful meal that was filled with color and flavor.

It felt like a special occasion and I was delighted that it could be so healthy.  For dessert I served Grilled Pineapple.  Grilled on the stove in a small amount of coconut oil and a light dusting of brown sugar, it was the perfect end to a delicious, healthy meal.  The fish is delightful served with a light side salad or some whole grain bread. I hope you enjoy!

Spicy Pineapple Pepper White Fish


  • 4 servings of your favorite white fish
  • 1 red bell pepper
  • 1 orange bell pepper
  • 1 pineapple
  • Frank’s Red Hot Sauce


  • Heat the oven to 375 degrees
  • Place the fish into an oven proof baking pan.  Set aside.
  • Core and chop the pineapple into bite size pieces.  Place in a large mixing bowl.
  • Chop the peppers into bite size pieces.  Add to the pineapple.
  • Take the Frank’s Red Hot Sauce and add a little at a time to the pineapple/pepper mixture until it smells the way you like it.  This is very personal but add it a little at a time to prevent the mixture form getting too hot.  Mix well.
  • Pour the mixture over the fish and place in the oven for 20-27 minutes.
  • Remove and enjoy.

Extra Information:

  • The hot sauce is very personal.  If I’m cooking this for just my husband and I it can get quite spicy as we both love the heat.  If I’m serving it for company I dial it back so that everyone can enjoy it.
  • If you’d like to cut some time feel free to pick up a cored pineapple from the supermarket.  It makes things very fast and cuts a lot of time out of the preparation.
  • You can use any kind of pepper you’d like.  I love the combination of the red, orange and yellow as it seems quite bright and beautiful on the table.  If you only have green peppers don’t let that stop you.
  • Your cooking time will vary depending on which white fish you chose.  On Sunday we used Hake but in the past we have used Mahi Mahi with great success.  Just adjust your cooking time depending on thickness and it will work out.

Grilled Pineapple


  • One cored pineapple thinly sliced.
  • 1/2 – 1 tbsp coconut oil
  • 1/4 c brown sugar


  • Heat the coconut oil in a grill pan on the stove over medium heat.
  • Once the pan is heated add the pineapple slices to the pan and cover.
  • Watch the slices closely as they cook to ensure they don’t burn.
  • Once the Pineapple is cooked about 3/4 of the way through flip and sprinkle the slices with brown sugar.
  • Cover again and cook until the brown sugar has melted and the pineapple has finished cooking.
  • Remove and enjoy!

Extra Information:

  • Because I used coconut oil there was a hint of coconut flavor in these pineapple slices.  We really enjoyed it but if you’re not partial to coconut feel free to substitute butter.
  • These were delicious and very easy.  I cooked them as the fish was in the oven and everything was finished in time for dinner with little fuss.

A Journey through Lent: Day 13


2 responses to “Another Healthy Sunday Dinner

  1. This looks ah-mazing! Bookmarking it now to make sometime this week! Mmmm!

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