Steamed Flounder With Plantain-Pineapple Brown Rice

  • U Serves 2 People
  • P Prep: 00:05
  • P Cook: 00:20
Steamed Flounder With Plantain-Pineapple Brown Rice

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

Recipe Provided by @chef_tiffy

U More Recipes By @chef_tiffy:

Pastelon (Plantain Lasagna) Watermelon and Lime Frosty Game Day Chips & Dip Butternut Squash Soup

 

Scroll