Flounder With Tropical Salsa

Adapted 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

EBSCO Information Services is fully accredited by URAC. URAC is an independent, nonprofit health care accrediting organization dedicated to promoting health care quality through accreditation, certification and commendation.

This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.

To send comments or feedback to our Editorial Team regarding the content please email us at healthlibrarysupport@ebsco.com. Our Health Library Support team will respond to your email request within 2 business days.