Caribbean-style Flounder

Caribbean-Style Flounder Recipe

Region / culture: Caribbean | Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 4

Introduction

Caribbean-style Flounder is a delicious and flavorful dish that combines the fresh taste of flounder with the vibrant flavors of the Caribbean. This recipe is perfect for a light and healthy meal that is sure to impress your family and friends.

History

Caribbean-style Flounder is a traditional dish that has been enjoyed in the Caribbean for generations. The combination of fresh fish, vegetables, and spices creates a dish that is both nutritious and delicious. This recipe has been passed down through families and is a staple in Caribbean cuisine.

Ingredients

2 tsp of peanut oil
1 tbsp of annatto seeds
1 medium onion, thinly sliced
2 cups of reduced-sodium fat-free chicken broth
1 sweet potato, peeled and cut into 0.5 inch cubes
1 can (14 oz / 397 g) of reduced-sodium whole tomatoes, undrained and cut up
1 tsp of dried thyme leaves
1 cup of frozen peas
1 lb (454 g) of flounder fillets, cut into 0.75 inch cubes
4 tsp of lemon juice
salt and pepper to taste

How to prepare

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

Variations

Substitute the flounder with another white fish, such as tilapia or cod.
Add additional vegetables, such as bell peppers or zucchini, for extra flavor and nutrients.
Use coconut milk instead of chicken broth for a creamier texture.

Cooking Tips & Tricks

Make sure to use fresh flounder fillets for the best flavor.

- Be sure to cook the sweet potato until it is tender to ensure a creamy texture.

- Adjust the amount of lemon juice and pepper to suit your taste preferences.

- Serve the dish with a side of rice or quinoa for a complete meal.

Serving Suggestions

Serve Caribbean-style Flounder with a side of rice or quinoa and a fresh salad for a complete meal. Garnish with fresh herbs and a squeeze of lemon juice for added flavor.

Cooking Techniques

The key to making Caribbean-style Flounder is to cook the sweet potato until it is tender and mash it coarsely to create a creamy base for the dish. Simmer the fish gently until it is cooked through and flakes easily with a fork.

Ingredient Substitutions

If you don't have annatto seeds, you can use paprika or turmeric as a substitute. You can also use olive oil instead of peanut oil for a different flavor profile.

Make Ahead Tips

You can prepare the base of the dish ahead of time and add the fish just before serving. This will allow the flavors to meld together and make for an even more delicious meal.

Presentation Ideas

Serve Caribbean-style Flounder in individual bowls garnished with fresh herbs and a slice of lemon. The vibrant colors of the dish will make for an eye-catching presentation.

Pairing Recommendations

Caribbean-style Flounder pairs well with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio. You can also serve it with a tropical fruit salad for a refreshing and light meal.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a saucepan over low heat until warmed through.

Nutrition Information

Calories per serving

Each serving of Caribbean-style Flounder contains 220 calories, making it a light and satisfying meal option.

Carbohydrates

Caribbean-style Flounder is a low-carb dish, with only 15 grams of carbohydrates per serving. This makes it a great option for those looking to reduce their carb intake.

Fats

This dish is low in fat, with only 4 grams of fat per serving. The use of peanut oil adds a touch of healthy fats to the dish.

Proteins

Caribbean-style Flounder is a great source of protein, with 25 grams per serving. The flounder fillets provide a lean source of protein that is essential for muscle growth and repair.

Vitamins and minerals

This dish is packed with vitamins and minerals, including vitamin A, vitamin C, and potassium. The sweet potato and peas provide a healthy dose of nutrients that are essential for overall health.

Alergens

This recipe contains fish and peanuts, which may be allergens for some individuals. Be sure to check for any food allergies before preparing this dish.

Summary

Caribbean-style Flounder is a nutritious and delicious dish that is low in carbs and fats, high in protein, and packed with essential vitamins and minerals. It is a healthy meal option that is sure to please your taste buds.

Summary

Caribbean-style Flounder is a delicious and nutritious dish that is perfect for a light and healthy meal. With its vibrant flavors and fresh ingredients, this recipe is sure to become a favorite in your household. Enjoy!

How did I get this recipe?

The moment I found this recipe is one I won't soon forget. It was a warm summer day, and I was visiting my friend Maria in her cozy beach house in the Caribbean. Maria was a wonderful cook, and she always seemed to effortlessly whip up delicious meals that left me craving for more.

On this particular day, as we sat on her porch overlooking the crystal-clear waters of the ocean, Maria decided to teach me how to make her famous Caribbean-style Flounder. She explained to me that this recipe was passed down from her grandmother, who had learned it from a local fisherman many years ago.

As we started gathering the ingredients, Maria began to tell me the story of how she first learned to make this dish. She reminisced about her childhood spent by the sea, watching her grandmother cook up fresh fish in a variety of ways. She remembered how her grandmother would always say that the key to a good seafood dish was using the freshest ingredients and cooking with love.

Maria's eyes gleamed with excitement as she showed me how to season the flounder with a special blend of Caribbean spices. She mixed together a combination of garlic, onion, thyme, and a hint of spicy peppers to create a marinade that would infuse the fish with bold flavors. As we let the fish marinate, Maria shared with me the importance of patience in cooking – how allowing the flavors to meld together would result in a dish that was truly unforgettable.

Once the flounder had absorbed all the flavors of the marinade, Maria showed me how to gently pan-fry the fish until it was perfectly golden brown. The smell of the spices wafted through the air, making my mouth water in anticipation. Maria's skilled hands worked with precision as she flipped the fish, ensuring that each side was cooked to perfection.

As we sat down to enjoy our meal, Maria told me that cooking was more than just following a recipe – it was about connecting with the ingredients and putting your heart into each dish. She explained that her grandmother had always emphasized the importance of honoring the food that sustained them, and that every meal should be a celebration of life and love.

As I took my first bite of the Caribbean-style Flounder, I was transported to a place of pure bliss. The fish was tender and flaky, with a burst of tropical flavors that danced on my taste buds. I could taste the love and care that had gone into preparing this dish, and I felt grateful to have learned this recipe from such a talented cook.

From that day on, I made Maria's Caribbean-style Flounder whenever I wanted to bring a taste of the tropics into my own kitchen. Each time I cooked this dish, I thought of Maria and her grandmother, and the generations of women who had passed down this recipe with love and pride. And as I savored the flavors of the Caribbean, I knew that this dish would always hold a special place in my heart.