Flounder With Tropical SalsaAdapted from CooksAid.com Nutrition Facts| Serving Size | ½ of recipe | | Calories | 249 | | Total Fat | 7 g | | Saturated Fat | 1.5 g | | Sodium | 144 mg | | Total Carbohydrate | 14 g | | Dietary Fiber | 2 g | | Protein | 33 g |
Servings and Times| Servings | 2 | | Marinating Time | 30 minutes to overnight |
Ingredients and Preparation| Ingredients | Measures |
|---|
| Mango, diced | ½ cup | | Pineapple, diced | ½ cup | | Cilantro, chopped | ¼ cup | | Juice of ½ lime | | Serrano chili pepper, seeded and chopped (optional) | ½ | | Cajun seasoning | ½ teaspoon | | Olive oil | 2 teaspoons | | Flounder filets | 12 ounces |
Tip:
Can’t find a ripe mango? Don’t want to buy a whole pineapple? Look for frozen mango and pineapple in the freezer section of your store.
- Directions
- In a small bowl, combine mango, pineapple, cilantro, lime, and chili pepper. Cover and refrigerate.
- Meanwhile, season fish with the Cajun seasoning.
- Heat olive oil in a large nonstick skillet over medium-high heat. Add flounder and cook for 2-3 minutes per side, until opaque throughout.
- Serve flounder topped with the fruit salsa.
Exchanges
4.5 very lean meats; 1 fruit; 1 fat |
