Caribbean Style Flounder
- 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 and cut into 1/2-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 3/4-inch cubes
- 4 teaspoons lemon juice
- Salt and pepper, to taste
DIRECTIONS
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 Per Serving (1/4 of recipe):
Calories: 240, Fat: 4.2 g, Saturated Fat: 0.8 g, Cholesterol: 60.1 g,
Sodium: 227 mg, Protein: 28.5 g, Carbohydrate: 21.4 g
Diabetic Exchanges: 1 Bread, 3 Meat
RECIPE FROM THE ARCHIVE:
Vichyssoise
