Caribbean-style Flounder

Description

• Source: 1,001 Delicious Recipes for People with Diabetes
• Original recipe
• Yield: 4 Servings

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 ½-inch cubes
• 1 can (14 ounces) reduced-sodium whole tomatoes, undrained, cut up
• 1 teaspoon dried thyme leaves
• 1 cup frozen peas
• 1 pound flounder fillets, cut into ¾-inch cubes
• 4 teaspoons lemon juice
• salt and pepper to taste

Procedures

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

Nutritional information

• Calories: 240 | Protein: 28.5 g | Sodium: 227 mg | Cholesterol: 60 mg | Fat: 4.2 g | Carbohydrates: 21.4 g
• Exchanges: 1 bread/starch | 3 meat