Caribbean Style Flounder
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 pound flounder fillets, cut into 3/4 inch cubes 4 teaspoons lemon juice salt and pepper to taste Heat oil in large saucepan 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. Serves 4. Nutritional Information Per Serving: Calories: 240, Fat: 4.2 g, Cholesterol: 60.1 mg, Sodium: 227 mg, Protein: 28.5 g, Carbohydrate: 21.4 g Diabetic Exchanges: 1 Bread/Starch, 3 Meat --~--~---------~--~----~------------~-------~--~----~ Access the Recipes And More list archives at: http://www.mail-archive.com/recipesandmore%40googlegroups.com/ Visit the group home page at: http://groups.google.com/group/RecipesAndMore -~----------~----~----~----~------~----~------~--~---
