Caribbean-style Flounder

Description
Contributed by Healthy Recipes for Diabetic Friends Y-Group
 * Source: 1,001 Delicious Recipes for People with Diabetes
 * Original recipe
 * 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 ½-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 ¾-inch cubes
 * 4 teaspoons lemon juice
 * salt and pepper to taste

Directions

 * 1) Heat oil in large saucepan over medium-high heat; add annatto seeds and saute for 3 minutes.
 * 2) Remove seeds with slotted spoon and discard.
 * 3) Add onion to saucepan; saute 2 minutes.
 * 4) Add broth, potato, tomatoes and liquid, and thyme.
 * 5) Heat to boiling; reduce heat and simmer, covered, until potato is tender, about 10 minutes.
 * 6) Using potato masher or kitchen fork, coarsely mash mixture in pan.
 * 7) Add peas and flounder; simmer until fish is tender and flakes with a fork, about 10 minutes.
 * 8) Stir in lemon juice; season to taste with salt and pepper.

Nutritional information

 * 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