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Ингредиенты
- 2 tsp peanut oil
- 1 Tbsp. annatto seeds
- 1 med onion, thinly sliced
- 2 c. reduced-sodium fat-free chicken broth
- 1 x sweet potato, peeled, cut into 1/2 inch cubes
- 1 can (14-ounce) reduced-sodium whole tomatoes, undrained, cut up
- 1 tsp dry thyme leaves
- 1 c. frzn peas
- 1 lb flounder fillets, cut into 3/4 inch cubes
- 4 tsp lemon juice Salt and pepper to taste
Инструкции
- Heat oil in large saucepan over medium-high heat; add in annatto seeds and saute/fry for 3 min. Remove seeds with slotted spoon and throw away. Add in onion to saucepan; saute/fry 2 min.
- Add in broth, potato, tomatoes and liquid, and thyme. Heat to boiling; reduce heat and simmer, covered, till potato is tender, about 10 min. Using potato masher or possibly kitchen fork, coarsely mash mix in pan.
- Add in peas and flounder; simmer till fish is tender and flakes with a fork, about 10 min. Stir in lemon juice; season to taste with salt and pepper.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 809g | |
| Calories 339 | |
| Calories from Fat 90 | 27% |
| Total Fat 10.23g | 13% |
| Saturated Fat 1.84g | 7% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 948mg | 40% |
| Potassium 1052mg | 30% |
| Total Carbs 48.86g | 13% |
| Dietary Fiber 12.8g | 43% |
| Sugars 14.83g | 10% |
| Protein 14.38g | 23% |
