Steamed Flounder With Plantain-Pineapple Brown Rice
- U Serves 2 People
- P Prep: 00:05
- P Cook: 00:20
Nutritional Facts
per 1 serving size (Recipe makes 2 servings)
Amount Per Serving
Calories 278
Calories from Fat 42
% Daily Values*
Total Fat 4.67
7.18%
Saturated Fat 2.50
12.50%
Polyunsaturated Fat 0.73
Monounsaturated Fat 0.76
Cholesterol 56.00
18.67%
Sodium 563.28
23.47%
Potassium 604.48
Total Carbohydrate 34.05
11.35%
Dietary Fiber 3.06
12.24%
Sugars 7.00
Protein 24.78
Vitamin A 1.25%
Vitamin C 35.63%
Calcium 1.75%
Iron 7.70%
* Nutritional Values are estimated and may vary
³ Description
Keep it Simple... Sweet & Savory!
² Ingredients
- 1 oz, boneless, raw Flounder
- 1 cup, cooked Brown Rice
- 0.15 medium Ripe Plantain
- 1 tsp Garlic Powder
- 1 slice, thin (3-1/2" dia x 1/2" thick) Pineapple
- 1 tbsp chopped Scallions or Spring Onions
- 1 serving (serving = 1/4 tsp) Goya Adobo All Purpose Seasoning
- 1/3 serving (serving = 1 tbsp) Spectrum Organic Virgin Coconut Oil
- 1/2 serving (serving = 1/4 tsp) Lisy Whole Annatto Seeds
q Directions
Lightly season Flounder Filets with Adobo, Garlic Powder & Achiote (Annatto).
Steam (in a pan on the stovetop, covered with lid) in between Banana Leaves brushed with Coconut Oil.
On low-medium heat, steam until filets are cooked through- about 15-20 minutes.
Sauté 1 Cup of Cooked Brown Rice with:
2TB Chopped Fresh Pineapple
1/4 Cup Chopped Cooked Sweet Plantains
1TB Chopped Scallions
Breadless Bruschetta
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Dark Chocolate Chip Banana
Healthy Chicken Patty
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