Improved
6112 HealthChanged
3786 LivesSaved
3568 Lives0 lives impacted in the last 24 hrs Learn More
Flounder With Tropical Salsa
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 |
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
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.
Copyright © 2007 EBSCO Publishing All rights reserved.