Caribbean-Style Flounder

[b-man]

Caribbean-Style Flounder

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 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


Heat oil in large saucpan 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.

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

B-man