Jamaican Flounder With Mango Lime Sauce Recipe

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Ingredients:

Serving

4 flounder fillets
3 tbsp jamaican jerk rub
2 tbsp vegetable oil
1/2 cup whole wheat flour
2/3 cup reduced-fat mayonnaise ( not miracle whip)
4 limes
4 tbsp mango preserves
8 -10 fresh basil leaves

Directions:

In a large nonstick skillet, preheat oil over medium heat.
Coat fish evenly with Jamaican Rub.
Dredge fillets in the flour.
Place fish in skillet, cooking 5 minutes on each side, to get a nice crust on the fish.
For the sauce, combine mango preserves and mayo in a mixing bowl.
Zest 3 of the 4 limes into the mixture.
Juice all the limes and combine into the mixture. Stirring well.
Chop basil into thin strips. Combine to mixture.
Spoon over hot fish and enjoy!

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	339.09 Kcal (1420 kJ)
Calories from fat	103.76 Kcal
		% Daily Value*
Total Fat	11.53g	18%
Cholesterol	77.21mg	26%
Sodium	829.87mg	35%
Potassium	371.45mg	8%
Total Carbs	39.62g	13%
Sugars	17.63g	71%
Dietary Fiber	3.23g	13%
Protein	21.63g	43%
Vitamin C	19.6mg	33%
Iron	1.9mg	11%
Calcium	63.3mg	6%

Amount Per 100 g
Calories	104.65 Kcal (438 kJ)
Calories from fat	32.02 Kcal
		% Daily Value*
Total Fat	3.56g	18%
Cholesterol	23.83mg	26%
Sodium	256.11mg	35%
Potassium	114.63mg	8%
Total Carbs	12.23g	13%
Sugars	5.44g	71%
Dietary Fiber	1g	13%
Protein	6.68g	43%
Vitamin C	6.1mg	33%
Iron	0.6mg	11%
Calcium	19.5mg	6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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