• 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

    Servings and Times

    Servings 2
    Marinating Time 30 minutes to overnight

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

    Exchanges4.5 very lean meats; 1 fruit; 1 fat

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