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Jamaican Style Flounder With Mango Lime Sauce
Total Time: 20 Minutes
Servings: 4
Ingredients:
4 flounder fillets
3 tablespoons jamaican jerk rub
2 tablespoons vegetable oil
½ cup whole wheat flour
2⁄3 fat free mayonnaise
4 limes
4 tablespoons mango preserves
8 -10 fresh basil leaves
Directions:
In a large nonstick skillet, preheat oil over medium heat.
Coat fish evenly with Jamaican Rub.
Dredge fillets in the flour.
Place fish in skillet, cooking 5 minutes on each side, to get a nice crust on the fish.
For the sauce, combine mango preserves and mayo in a mixing bowl.
Zest 3 of the 4 limes into the mixture.
Juice all the limes and combine into the mixture. Stirring well.
Chop basil into thin strips. Combine to mixture.
Nutritional Info
Calories 384
Total Fat 12 g
Saturated Fat 1 g
Cholesterol 92 mg
Sodium 459 mg
Total Carbohydrate 35 g
Dietary Fiber 4 g
Sugars 12 g
Protein 34 g
Total Time: 20 Minutes
Servings: 4
Ingredients:
4 flounder fillets
3 tablespoons jamaican jerk rub
2 tablespoons vegetable oil
½ cup whole wheat flour
2⁄3 fat free mayonnaise
4 limes
4 tablespoons mango preserves
8 -10 fresh basil leaves
Directions:
In a large nonstick skillet, preheat oil over medium heat.
Coat fish evenly with Jamaican Rub.
Dredge fillets in the flour.
Place fish in skillet, cooking 5 minutes on each side, to get a nice crust on the fish.
For the sauce, combine mango preserves and mayo in a mixing bowl.
Zest 3 of the 4 limes into the mixture.
Juice all the limes and combine into the mixture. Stirring well.
Chop basil into thin strips. Combine to mixture.
Nutritional Info
Calories 384
Total Fat 12 g
Saturated Fat 1 g
Cholesterol 92 mg
Sodium 459 mg
Total Carbohydrate 35 g
Dietary Fiber 4 g
Sugars 12 g
Protein 34 g
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