Caribbean Style Flounder Recipe

click to rate
0 votes | 839 views
Servings: 1

Ingredients

Cost per recipe $2.27 view details
  • 2 tsp peanut oil
  • 1 Tbsp. annatto seeds
  • 1 med onion, thinly sliced
  • 2 c. reduced-sodium fat-free chicken broth
  • 1 x sweet potato, peeled, cut into 1/2 inch cubes
  • 1 can (14-ounce) reduced-sodium whole tomatoes, undrained, cut up
  • 1 tsp dry thyme leaves
  • 1 c. frzn peas
  • 1 lb flounder fillets, cut into 3/4 inch cubes
  • 4 tsp lemon juice Salt and pepper to taste

Directions

  1. Heat oil in large saucepan over medium-high heat; add in annatto seeds and saute/fry for 3 min. Remove seeds with slotted spoon and throw away. Add in onion to saucepan; saute/fry 2 min.
  2. Add in broth, potato, tomatoes and liquid, and thyme. Heat to boiling; reduce heat and simmer, covered, till potato is tender, about 10 min. Using potato masher or possibly kitchen fork, coarsely mash mix in pan.
  3. Add in peas and flounder; simmer till fish is tender and flakes with a fork, about 10 min. Stir in lemon juice; season to taste with salt and pepper.

Toolbox

Add the recipe to which day?
« Today - May 02 »
Today - May 02
May 3 - 9
May 10 - 16
May 17 - 23
Please select a day
or Cancel
Loading... Adding to Planner

Languages

Nutrition Facts

Amount Per Recipe %DV
Recipe Size 809g
Calories 339  
Calories from Fat 90 27%
Total Fat 10.23g 13%
Saturated Fat 1.84g 7%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 948mg 40%
Potassium 1052mg 30%
Total Carbs 48.86g 13%
Dietary Fiber 12.8g 43%
Sugars 14.83g 10%
Protein 14.38g 23%
How good does this recipe look to you?
Click to rate it:
x

Link to Recipe

Embed Recipe 400px wide (preview)

Embed Recipe 300px wide (preview)

Advertisement
Advertisement

Leave a review or comment