Whisk together a simple zesty cilantro sauce to awaken the sweet, bright flavors of flounder. Bake to perfection and serve with pigeon peas and rice, a popular and satisfying accompaniment throughout the Caribbean.
| Level: | Easy |
| Total: | 25 min |
| Active: | 25 min |
| Yield: | 4 servings |
Ingredients
- 3 tablespoons extra-virgin olive oil
- 1 cup fresh cilantro, chopped
- 1/2 to 1 teaspoon Caribbean hot pepper sauce
- Grated zest and juice of 1 lime Kosher salt
- 4 5-ounce skinless flounder fillets
- 4 shallots, diced
- 1 stalk celery, diced
- 1 jalapeno pepper, diced (remove seeds for less heat)
- 1 15-ounce can pigeon peas, drained and rinsed
- 1 10-ounce package frozen brown rice (about 2 cups)
- 2 plum tomatoes, diced
- Freshly ground pepper
Instructions
- Preheat the oven to 450 degrees F. Whisk 1 tablespoon each olive oil and cilantro, the hot sauce, lime zest and 1/2 teaspoon salt in a medium bowl. Put the fish in a large baking dish, leaving room between the fillets; top with the cilantro sauce. Bake until the fish is opaque and cooked through, 10 to 15 minutes.
- Meanwhile, heat the remaining 2 tablespoons olive oil in a large heavy pot or Dutch oven over medium-high heat. Add the shallots, celery, jalapeño, the remaining cilantro and ½ teaspoon salt. Cook until the vegetables start softening, about 3 minutes.
- Stir the pigeon peas and 1 cup water into the pot. Bring to a boil, then add the rice and tomatoes; cook until warmed through, about 2 minutes. Stir in the lime juice and season with salt and pepper. Serve the fish with the pigeon peas and rice.
Nutrition Facts
| Calories | 410 |
| Total Fat | 15 grams |
| Saturated Fat | 3 grams |
| Cholesterol | 75 milligrams |
| Sodium | 800 milligrams |
| Carbohydrates | 41 grams |
| Dietary Fiber | 6 grams |
| Protein | 28 grams |
| Sugar | 4 grams |