Flounder Caribe

Transport your taste buds to the tropics with Flounder Caribe, an elegantly simple yet flavor-packed seafood dish that combines the sweetness of fresh pineapple, the creamy richness of coconut milk, and a fragrant hint of lime. Tender flounder fillets are marinated with zesty spices like cumin and paprika, then pan-seared to perfection before being smothered in a luscious coconut-cilantro sauce. Bright, refreshing notes from scallions and optional jalapeño add a layer of heat to balance the flavors, while a bed of fluffy white rice makes it a satisfying, complete meal. Perfect for weeknight dinners or impressing guests, this vibrant Caribbean-inspired recipe comes together in just 35 minutes and is garnished with lime wedges for an added citrusy pop.

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 4

Ingredients

• 4 pieces Flounder fillets
• 3 tablespoons Fresh lime juice
• 1 cup Coconut milk
• 2 tablespoons Olive oil
• 3 small Garlic cloves, minced
• 2 tablespoons Fresh cilantro, chopped
• 2 stalks Scallions, thinly sliced
• 1 teaspoon Ground cumin
• 1 teaspoon Ground paprika
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 0.5 cup Fresh pineapple, diced
• 1 small Jalapeño, finely diced (optional)
• 2 cups Cooked white rice
• 4 pieces Lime wedges

Directions

Step 1

Rinse the flounder fillets under cold water and pat them dry with paper towels.

Step 2

In a small bowl, mix lime juice, olive oil, minced garlic, cumin, paprika, salt, and black pepper to create a marinade.

Step 3

Brush the marinade over both sides of the flounder fillets. Let them sit for 10-15 minutes to absorb the flavors.

Step 4

Heat a large nonstick skillet over medium heat. Add a drizzle of olive oil to the pan.

Step 5

Once the oil is hot, gently lay the flounder fillets in the pan. Cook for 2-3 minutes on each side, or until the fish is opaque and flakes easily with a fork. Remove and set aside.

Step 6

In the same skillet, pour in the coconut milk and bring to a gentle simmer while stirring occasionally.

Step 7

Stir in the chopped cilantro, scallions, diced pineapple, and jalapeño (if using). Cook for 2-3 minutes to meld the flavors together.

Step 8

Return the cooked flounder fillets to the skillet and spoon the coconut sauce over them. Simmer for an additional 2 minutes.

Step 9

Serve each fillet over a bed of cooked white rice. Spoon some extra sauce over the fish and garnish with lime wedges on the side.

Nutrition Facts

Serving size	1251.8 grams (1251.8g)

Amount per serving	% Daily Value*
Calories	1242

Total Fat 35.50g	46%
Saturated Fat 6.10g	31%
Polyunsaturated Fat 2.90g
Cholesterol 192mg	64%
Sodium 4394mg	191%
Total Carbohydrate 142.70g	52%
Dietary Fiber 6.90g	25%
Total Sugars 31.40g
Protein 86.80g	174%

Vitamin D 480IU	2400%
Calcium 224mg	17%
Iron 9mg	49%
Potassium 1603mg	34%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 25.8%

Protein: 28.1%

Carbs: 46.1%