Caribbean flounder with rice and pigeon peas
Votes: 1
Time: 25 min.
Complexity: easily
Servings: 4
Complexity: easily
Servings: 4
Nutritional value per serving:
Calories 410, total fat 15 G., saturated fats 3 G., proteins 28 G., carbohydrates 41 G., fiber 6 G., cholesterol 75 mg, sodium 800 mg, sugar 4 G.
Calories 410, total fat 15 G., saturated fats 3 G., proteins 28 G., carbohydrates 41 G., fiber 6 G., cholesterol 75 mg, sodium 800 mg, sugar 4 G.
Flounder fillets are basted with a mixture of olive oil, a zesty Caribbean sauce, cilantro, and lime zest, and baked in the oven until done. The tender white fish quickly absorbs all the spicy flavors, resulting in a very juicy dish. Serve with brown rice with pigeon peas, tomatoes, celery, and herbs. To ensure the side dish has time to cook while the flounder is in the oven, use leftover cooked rice or frozen cooked rice. The dish is complete, filling, and packed with a rich bouquet of flavors, typical of vibrant Caribbean cuisine.
The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
Ingredients for the recipe:
- 4 flounder fillets, 150g each, skinless
- 3 tablespoons extra-virgin olive oil
- 1 cup fresh cilantro, chopped
- 0.5 - 1 tsp hot Caribbean sauce
- Grated zest and juice of 1 lime
- Coarse salt
- 4 shallots, diced
- 1 stalk of celery, diced
- 1 jalapeño, diced (remove seeds to reduce heat)
- 1 can (425 g) canned pigeon peas, rinsed
- 280 g frozen brown rice (about 2 cups)
- 2 plum tomatoes, diced
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Cooking the dish according to the recipe:
- Preheat oven to 230°C. In a medium bowl, combine 1 tablespoon each of olive oil and cilantro, hot sauce, lime zest, and 1/2 teaspoon of salt. Place the fish in a large baking dish, spacing the fillets apart; drizzle with the cilantro sauce. Bake until tender, 10-15 minutes.
- Meanwhile, heat the remaining 2 tablespoons olive oil in a large heavy saucepan or Dutch oven over medium-high heat. Add the shallot, celery, jalapeño, remaining cilantro, and 1/2 teaspoon salt. Cook until the vegetables begin to soften, about 3 minutes.
- Stir the pigeon peas and 1 cup of water into the pan. Bring to a boil, then add the rice and tomatoes; cook for 2 minutes. Add lime juice and salt and pepper to taste. Serve the fish with the pigeon peas and rice.
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