Floundercaribe Recipes

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

Ingredients

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

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