Caribbean Style Flounder
2 tsp peanut oil
1 Tbsp 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 oz can reduced sodium whole tomatoes, undrained, cut up
1 tsp dried thyme leaves
1 cup frozen peas
1 lb flounder fillets, cut into 3/4 inch cubes
4 tsp lemon juice
Salt and pepper to taste
Heat oil in large saucepan 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.
Makes: 3 servings
Nutritional Information Per Serving Calories: 240 ; Protein: 28.5 g ;
Fat: 4.2 g ; Sodium: 227 mg; Cholesterol: 60 mg ; Carbohydrates: 21.4 g
| Reply via web post | Reply to sender | Reply to group | Start a New Topic | Messages in this topic (1) |
No comments:
Post a Comment