View source for Caribbean-style Flounder

== Description ==
<ref>"Healthy Recipes for Diabetic Friends Y-Group" http://health.groups.yahoo.com/group/Healthy_Recipes_For_Diabetic_Friends/</ref>
* Source: ''1,001 Delicious Recipes for People with Diabetes''
* [http://www.diabeticgourmet.com/recipes/html/273.shtml Original recipe]
* Yield: 4 Servings 

== Ingredients ==
* 2 teaspoons [[peanut oil]]
* 1 tablespoon [[annatto seed]]s
* 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 [[tomato]]es, 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 ==
# 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.

== 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

__NOTOC__
==References==
<references/>
[[Category:Annatto seed Recipes]]
[[Category:Broth Recipes]]
[[Category:Flounder Recipes]]
[[Category:Diabetic-Friendly Recipes]]
[[Category:Lemon juice Recipes]]
[[Category:Onion Recipes]]
[[Category:Pea Recipes]]
[[Category:Sweet potato Recipes]]
[[Category:Tomato Recipes]]