Diabetic Gourmet Magazine
Login | Register Follow Diabetic Gourmet Magazine on Twitter Diabetic Gourmet Magazine on Facebook Diabetic Gourmet Magazine on Pinterest
diabeticgourmet.com


Search







Home : Diabetic Recipes : Main_Courses

Caribbean-Style Flounder

Yield: 4 Servings
Ratings Rating: 5.00, 1 Votes | Read Comments
Add Star Rating | Add Comments
Print Version
Printer-Friendly Version
Share

Save $$$ on Your Favorite Brands - Print Grocery Coupons

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 can (14 ounces) 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

Directions

  1. 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.
  2. 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.
  3. 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.

Nutritional Information (Per Serving)
Calories: 240
Protein: 28.5 g
Sodium: 227 mg
Cholesterol: 60 mg
Fat: 4.2 g
Carbohydrates: 21.4 g
Exchanges: 1 Bread/Starch, 3 Meat

Source: 1,001 Delicious Recipes for People with Diabetes

Sponsored Links

Free Subscriptions

The following free subscriptions from Diabetic Gourmet Magazine will keep you informed, up-to-date, and well-prepared for healthful and exuberant diabetes living. Sign up today to receive wonderful recipes, engaging articles, helpful and healthful tips, critically important news and more. Fill out the form below and press the subscription button.
Your Email Address:
Subscriptions to Choose From:
The Diabetic Newsletter
The Diabetic News
Daily Diabetic Recipe
Diabetic Gourmet Contest Alert
Enter the security code shown shown:

Last Step - Click the button below!

We do not share, rent, or sell our lists to anyone. Period.
Read our terms and privacy policy.


Recipe Archive Menu

Special Magazine Offers: Diabetes Forecast | Diabetic Living | Diabetic Cooking | Diabetes Self-Management
Save up to 79% using these links. Click here for More Titles.

Click Here For More Information


Site Disclaimer / Terms And Conditions Of Use | Diabetes Advertising Information
Contents Copyright © CAPCO Marketing, LLC ® . All Rights Reserved.