Flounder With Tropical Salsa
all information

Flounder With Tropical Salsa

Nutrition Facts

Serving Size½ of recipe
Calories249
Total Fat7 g
Saturated Fat1.5 g
Sodium144 mg
Total Carbohydrate14 g
Dietary Fiber2 g
Protein33 g

Servings and Times

Servings2
Marinating Time30 minutes to overnight

Ingredients and Preparation

IngredientsMeasures
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 filets12 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.

  1. Directions
  2. In a small bowl, combine mango, pineapple, cilantro, lime, and chili pepper. Cover and refrigerate.
  3. Meanwhile, season fish with the Cajun seasoning.
  4. 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.
  5. Serve flounder topped with the fruit salsa.

Exchanges
4.5 very lean meats; 1 fruit; 1 fat

Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.

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