Flounder With Tropical Salsa
En Español (Spanish Version)

Nutrition Facts
Serving Size½ of recipeCalories249Total Fat7 gSaturated Fat1.5 gSodium144 mgTotal Carbohydrate14 gDietary Fiber2 gProtein33 g
Servings and Times
Servings2Marinating Time30 minutes to overnight
Ingredients and Preparation
IngredientsMeasuresMango, diced½ cupPineapple, diced½ cupCilantro, chopped¼ cupJuice of ½ limeSerrano chili pepper, seeded and chopped (optional)½Cajun seasoning½ teaspoonOlive oil2 teaspoonsFlounder filets12 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




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