Tropical Flounder

Servings 4 servings


  • 4 flounder fillets or use another firm-fleshed white fish, 4-oz.
  • Olive oil
  • 1 teaspoon ground allspice
  • 1 teaspoon ground cardamom
  • 1 teaspoon sea salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 tablespoons lime juice
  • 1/4 cup chopped mango
  • 1/4 cup chopped pineapple
  • 1 tablespoon shredded coconut toasted if desired


  • Preheat oven to 375 degrees.
  • Place fish fillets in a baking dish coated with olive oil; season evenly with allspice, cardamom, salt and pepper. Bake for 20 to 25 minutes or until fish flakes easily when tested with a fork.
  • Meanwhile, in a small bowl, combine remaining ingredients; serve over baked fish.


LC SERVING SUGGESTION: Serve a big spinach salad on the side.
SERVING SUGGESTION: Add steamed baby red potatoes.
KOSHER: No changes necessary.
GLUTEN FREE: No changes necessary.
NUTRITION: per serving: 126 Calories; 2g Fat; 22g Protein; 5g Carbohydrate; 1g Dietary Fiber; 54mg Cholesterol; 563mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 0 Fruit; 0 Fat. Points: 3
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