Caribbean-style Flounder

Caribbean-Style Flounder Yield: 4 Servings 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 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. 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.

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 Info: http://www.amazon.com/exec/obidos/ASIN/1572840412/gourmetconnection

http://www.diabeticgourmet.com/recipes/html/273.shtml

Contributed by:

 * Healthy Recipes For Diabetic Friends Y-Group