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Caribbean Flounder with Rice

2/17/2017 |

Category: March

Flounder goes from mild to Wow with a jalapeno pepper spiked accompaniment of tomatoes, scallions and sweet red peppers.  Make as hot or mild as you wish.  Serve with brown or white rice provided for a taste of the islands


Nutritional Facts

Serving per package
6
Serving Size
Calories
260
Total Fat
8g (10%)
Saturated Fat
1.5g (8%)
Trans Fat
0g
Cholesterol
70mg (23%)
Sodium
1430mg (62%)
Pottasium
370mg (8%)
Total Carbohydrates
22g (8%)
Fiber
2g (7%)
Sugars
6g
Protein
23g
Iron
10%

Cooking Instructions

Thaw completely.  Place a large skillet over Med-High heat.  Add the contents of the oil/tomato/pepper bag and rice to skillet.  Cook stirring 5 mins until peppers are soft and rice is opaque.  Add Fish Stock mixture.  Bring to a boil.  Stir and reduce heat to medium. Cover and simmer for 15 mins.  Place flounder filets on top of rice.  Do not stir.  Cover and cook 10 mins. or until rice is tender and flounder flakes easily with a fork.  Season with salt and pepper if desired.