Jamaican Flounder with Mango Lime Sauce
Transport your taste buds to the tropics with this vibrant Jamaican Flounder with Mango Lime Sauce. This light and flavorful dish features tender flounder fillets marinated in a zesty lime and spice blend, then pan-seared to perfection. The star of the recipe is the luscious mango lime sauce, a sweet-and-tangy blend of ripe mango, lime juice, and a touch of optional chili for a subtle kick. Garnished with fresh cilantro and scallions, this dish boasts a perfect balance of flavors and eye-catching colors. Ready in just 30 minutes, it makes an ideal weeknight dinner that's both healthy and indulgent. Serve it over steamed rice or alongside roasted vegetables for a Caribbean-inspired meal your whole family will love. Perfect keywords: "Jamaican flounder recipe," "mango lime sauce for fish," "tropical fish recipes," "easy Caribbean dinner ideas."
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Recipe Information
Ingredients
- 4 pieces flounder fillets
- 3 tablespoons lime juice
- 1 large mango (ripe, peeled and diced)
- 1 tablespoon honey
- 1 teaspoon chili powder
- 1 teaspoon garlic powder
- 1 teaspoon salt
- 1 teaspoon black pepper
- 2 tablespoons olive oil
- 2 stalks scallions (thinly sliced)
- 2 tablespoons fresh cilantro (chopped)
- 1 small red chili (finely chopped, optional for heat)
- 2 tablespoons water
Instructions
Rinse and pat dry the flounder fillets. Set them aside on a plate.
In a small bowl, combine lime juice, honey, chili powder, garlic powder, salt, and black pepper. Whisk until evenly mixed.
Brush the lime juice mixture onto both sides of the flounder fillets, and let them marinate for 10 minutes while you prepare the mango lime sauce.
To make the mango lime sauce, combine the diced mango, 1 tablespoon of lime juice, water, and chopped red chili (if using) in a blender. Blend until smooth. Set aside.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the flounder fillets and cook for 3-4 minutes per side, or until the fish is opaque and flakes easily with a fork. Remove the fillets from the skillet and set them on a serving plate.
In the same skillet, add the remaining tablespoon of olive oil. Pour in the mango lime sauce and cook over medium-low heat for 2-3 minutes, stirring frequently, until heated through.
Spoon the warm mango lime sauce over the flounder fillets.
Garnish with sliced scallions and fresh cilantro.
Serve immediately with steamed rice or roasted vegetables for a complete meal.
Nutrition Facts
Calories |
246 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.0 g | 12% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 50 mg | 17% | |
| Sodium | 590 mg | 26% | |
| Total Carbohydrate | 19.8 g | 7% | |
| Dietary Fiber | 2.0 g | 7% | |
| Total Sugars | 15.5 g | ||
| Protein | 23.0 g | 46% | |
| Vitamin D | 3.0 mcg | 15% | |
| Calcium | 43 mg | 3% | |
| Iron | 0.8 mg | 4% | |
| Potassium | 567 mg | 12% | |
*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.
