Floundercaribe Recipes

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CARIBBEAN-STYLE FLOUNDER



Caribbean-Style Flounder image

Make and share this Caribbean-Style Flounder recipe from Food.com.

Provided by Dancer

Categories     Vegetable

Time 40m

Yield 4 serving(s)

Number Of Ingredients 11

2 teaspoons peanut oil
1 tablespoon annatto seeds
1 medium onion, thinly sliced
2 cups reduced-sodium fat-free chicken broth
1 sweet potato, peeled,cut into 1/2 inch cubes
1 (14 ounce) can reduced-sodium whole tomatoes, undrained,cut up
1 teaspoon dried thyme leaves
1 cup frozen peas
1 lb flounder fillets, cut into 3/4 inch cubes
4 teaspoons lemon juice
salt and pepper

Steps:

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

Nutrition Facts : Calories 191.8, Fat 3.8, SaturatedFat 0.7, Cholesterol 54.4, Sodium 150.9, Carbohydrate 14.7, Fiber 2.9, Sugar 4.6, Protein 24

EASY, EXCELLENT BAKED FLOUNDER



Easy, Excellent Baked Flounder image

This is a great recipe for a night when you're feeling lazy - only a few ingredients, nothing to chop, easy cleanup, and very yummy! My husband announced the fish was 'excellent,' and he's not usually one to rave about food.

Provided by ahnjy

Categories     Seafood     Fish

Time 35m

Yield 4

Number Of Ingredients 7

cooking spray
4 flounder fillets
salt and ground black pepper to taste
¼ cup butter, melted
3 tablespoons white wine
3 tablespoons seasoned bread crumbs
1 pinch paprika, or to taste

Steps:

  • Preheat the oven to 325 degrees F (165 degrees C). Line a baking sheet with aluminum foil and coat with cooking spray.
  • Rinse flounder fillets, pat dry, and place on the baking sheet. Season with salt and pepper. Whisk butter and wine together in a bowl; pour over flounder. Sprinkle each fillet with bread crumbs and then paprika.
  • Bake in the preheated oven until flounder flakes easily with a fork, 25 to 30 minutes.

Nutrition Facts : Calories 237.9 calories, Carbohydrate 4.3 g, Cholesterol 90.7 mg, Fat 13.3 g, Fiber 0.4 g, Protein 22.3 g, SaturatedFat 7.7 g, Sodium 313.8 mg, Sugar 0.5 g

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