Caribbean-Style Flounder

Jun 07, 2023June 7, 20230 13
Caribbean-Style Flounder recipe for a flavorful dinner
in Seafood

Prep

15 min

Cook

25 min

Ready In

40 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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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 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

Nutrision Information

Servings Per Recipe
4
Calories
215
Sugar
6g
Fat
4g
Caribbean-Style Flounder is a flavorful seafood dish that incorporates sweet potatoes, peas, and a range of aromatic spices. The dish is popular in the Caribbean and is typically served with rice or another grain to soak up the flavorful sauce. This recipe is relatively easy to prepare but requires several ingredients, including annatto seeds for a distinctive flavor and color. The resulting dish is a delicious and healthy option for a weeknight dinner or entertaining guests.

Instructions

1.Heat the peanut oil in a large, non-stick skillet over medium heat and add the annatto seeds, stirring constantly for 30 seconds.
2.Add the onion and continue to stir until the onion is tender.
3.Stir in the chicken broth, sweet potato, undrained tomatoes, and dried thyme.
4.Bring the mixture to a boil and reduce heat.
5.Cover the skillet and let the mixture simmer for about 10 minutes.
6.Add the peas to the skillet and cook for 2-3 minutes.
7.Add the flounder cubes to the skillet, cover, and cook for 5-7 minutes until the fish flakes easily with a fork.
8.Stir in the lemon juice and season with salt and pepper to taste.
9.Serve immediately.

PROS

This dish is packed with flavor and a great option for a healthy dinner.

Flounder is a lean protein source, while sweet potatoes offer plenty of fiber and other vitamins and minerals.

The dish also incorporates nutrient-dense vegetables like onions and peas.

CONS

The annatto seeds in this dish may be difficult to find in some areas, and the dish requires several ingredients to prepare.

It may also take a bit longer to prepare than some other seafood recipes.

HEALTH & BENEFITS

Flounder is a lean protein source that is low in fat and high in vitamins and minerals.
The sweet potatoes in the dish are rich in fiber, vitamins A and C, and other nutrients that support heart and digestive health.
The dish also incorporates healthy vegetables like onions and peas, which offer a range of nutrients and fiber.

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