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    Caribbean-Style Flounder


    Source of Recipe


    1,001 Recipes For People with Diabetes - e-mail
    CARIBBEAN-STYLE FLOUNDER
    1,001 Delicious Recipes for People with Diabetes"
    Exchanges
    Yield: 4 Servings

    - 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 can (14-oz) 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

    Heat oil in large saucepan over medium-high heat; add annatto seeds and sauté for 3 minutes. Remove seeds with slotted spoon and discard. Add onion to saucepan; sauté 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 pepper.

    One serving equals: Calories: 240…Fat: 4.2 g…Cholesterol: 60.1 mg…Sodium: 227 mg, Protein: 28.5 g…Carbohydrate: 21.4 g ++++ Exchanges: 1 Bread/Starch, 3 Meat

 

 

 

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