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Caribbean-style Flounder

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Description Edit

Contributed by Healthy Recipes for Diabetic Friends Y-Group

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

Ingredients Edit

Directions Edit

  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 Edit

  • 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

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