Caribbean-Style Flounder Recipe
Description: Dive into the vibrant flavors of the Caribbean with this mouthwatering Caribbean-Style Flounder recipe. Bursting with aromatic spices and wholesome ingredients, this dish is a delightful culinary journey to the sunny shores of the Caribbean. 🏝️🐟
Recipe Information:
- Cook Time: 25 minutes
- Prep Time: 15 minutes
- Total Time: 40 minutes
- Servings: 4
- Category: Vegetable
- Keywords: Caribbean, < 60 Mins, Stove Top, Easy
Nutritional Information (Per Serving):
- Calories: 191.8
- Fat Content: 3.8g
- Saturated Fat Content: 0.7g
- Cholesterol Content: 54.4mg
- Sodium Content: 150.9mg
- Carbohydrate Content: 14.7g
- Fiber Content: 2.9g
- Sugar Content: 4.6g
- Protein Content: 24g
Ingredients:
- 2 annatto seeds
- 1 onion
- 1 sweet potato
- 2 cups reduced-sodium whole tomatoes
- 1 tsp dried thyme leaves
- 1 lb flounder fillets
- Juice of 1 lemon
- Salt and pepper to taste
Instructions:
| Step | Description |
|---|---|
| 1 | Heat oil in a large saucepan over medium-high heat; add annatto seeds and sauté for 3 minutes. |
| 2 | Remove the seeds with a slotted spoon and discard. |
| 3 | Add onion to the saucepan; sauté for 2 minutes. |
| 4 | Add broth, sweet potato, tomatoes and their liquid, and thyme. |
| 5 | Heat to boiling; reduce heat and simmer, covered, until the potato is tender, about 10 minutes. |
| 6 | Using a potato masher or kitchen fork, coarsely mash the mixture in the pan. |
| 7 | Add peas and flounder; simmer until the fish is tender and flakes with a fork, about 10 minutes. |
| 8 | Stir in lemon juice; season to taste with salt and pepper. |
Step-by-Step Instructions:
-
Prepare the Annatto Seeds: In a large saucepan, heat oil over medium-high heat. Add annatto seeds and sauté for about 3 minutes until they release their vibrant color and fragrant aroma.
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Remove and Discard Seeds: Using a slotted spoon, remove the annatto seeds from the pan and discard them. They have infused the oil with their rich flavor and color, imparting a distinctive Caribbean touch to the dish.
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Sauté the Onion: To the same saucepan, add the chopped onion and sauté for approximately 2 minutes until it becomes translucent and fragrant, adding depth of flavor to the dish.
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Add the Remaining Ingredients: Pour in the broth, diced sweet potato, whole tomatoes along with their liquid, and sprinkle in the dried thyme leaves. These ingredients come together to create a flavorful base for the flounder.
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Simmer Until Tender: Bring the mixture to a gentle boil, then reduce the heat to simmer. Cover the saucepan and allow the ingredients to simmer for about 10 minutes, or until the sweet potato is tender and easily pierced with a fork.
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Mash the Mixture: Using a potato masher or a kitchen fork, coarsely mash the mixture in the pan. This step helps to thicken the sauce and meld the flavors together, creating a harmonious blend of textures.
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Add the Flounder and Peas: Gently place the flounder fillets and peas into the simmering sauce. Allow them to cook undisturbed for approximately 10 minutes, or until the flounder is cooked through and easily flakes with a fork.
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Finish with Lemon Juice: Just before serving, stir in the fresh lemon juice to brighten the flavors of the dish. Season to taste with salt and pepper, ensuring the perfect balance of savory and tangy notes.
Serve and Enjoy: Transfer the Caribbean-Style Flounder to serving plates and garnish with fresh herbs if desired. Serve alongside steamed rice or crusty bread to soak up the delicious sauce. Each bite is a tantalizing taste of the Caribbean, transporting you to a tropical paradise with its irresistible flavors. Enjoy the vibrant colors, aromatic spices, and wholesome ingredients that make this dish a true culinary delight! 🍽️🌴
