Caribbean Style Flounder Recipes

FLOUNDER CARIBE

Flounder Caribe image

My mom used to make this when we were kids to get us to eat more fish. It's easy to make and kid-friendly. The recipe calls for flounder but I guess any mild white fish would work.

Provided by loof751

Categories Healthy

Time 40m

Yield 4-6 serving(s)

Number Of Ingredients 7

Ingredients

1 lb flounder fillets
1 (10 ounce) can tomato soup (undiluted)
1/2 green pepper
1/4 onion
1/4 teaspoon thyme
1 teaspoon Worcestershire sauce
2 tablespoons white wine

Steps:

Chop the pepper and onions.
Roll the fish fillets jelly-roll style (from the short end) and place the bundles in a buttered baking dish.
In a medium bowl combine the undiluted soup, chopped pepper and onions, thyme, worcestershire sauce and wine.
Pour sauce over fish.
Bake at 350 degrees for 20-25 minutes.

Nutrition Facts : Calories 134.8, Fat 2.6, SaturatedFat 0.6, Cholesterol 51.1, Sodium 625.2, Carbohydrate 11.3, Fiber 1.2, Sugar 6.6, Protein 15.4

CARIBBEAN-STYLE FLOUNDER

Caribbean-Style Flounder image

Make and share this Caribbean-Style Flounder recipe from Food.com.

Provided by Dancer

Categories Vegetable

Time 40m

Yield 4 serving(s)

Number Of Ingredients 11

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 (14 ounce) 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

Steps:

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.

Nutrition Facts : Calories 191.8, Fat 3.8, SaturatedFat 0.7, Cholesterol 54.4, Sodium 150.9, Carbohydrate 14.7, Fiber 2.9, Sugar 4.6, Protein 24

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