Caribbean-Style Flounder Recipe

Name: Caribbean-Style Flounder
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
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 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

Servings: persons

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

1
Heat oil in large saucpan 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.

295

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 11 ingredients. The key ingredients include: 2 teaspoons peanut oil, 1 tablespoon annatto seeds, 1 medium onion, thinly sliced, 2 cups reduced-sodium fat-free chicken broth, and more.

Yes, Caribbean-Style Flounder falls under the Soups & Stews category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Caribbean-Style Flounder

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