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    Flounder with Thai Peanut Sauce

    better for you
    Overview:
    4 Servings
    Prep: 8 minutes
    Total: 20 min.
    1. Ingredients
    2. Instructions
    3. More Info
    Ingredients
    • 4 (4-ounce) Ocean Market™ frozen flounder fillets
    • 3/4 cup Good & Smart™ coconut water
    • 2 tablespoons Jif™ low sodium peanut butter
    • 1 tablespoon Clover Valley™ light brown sugar
    • 1 teaspoon Clover Valley™ minced garlic
    • 1/4 teaspoon Clover Valley™ ground cinnamon
    • 1/4 teaspoon Clover Valley™ crushed red pepper
    • 1/4 teaspoon Clover Valley™ ground cumin
    • 1/8 teaspoon Clover Valley™ chili powder
    • 1 tablespoon Good & Smart™ chopped dried pineapple
    • 1/2 cup Birdseye™ frozen peas
    • 1 tablespoon Clover Valley™ chopped dry roasted peanuts
    1. Preheat oven to 400 degrees F. 
    2. Place flounder on a rimmed baking sheet. Bake 12 to 15 minutes or until firm in center. 
    3. Meanwhile, in a small skillet over medium-low heat, combine the remaining ingredients except peanuts and heat for 8 to 10 minutes or until peas are heated through, stirring occasionally.
    4. Place a generous spoonful of peanut sauce on a serving plate, top with fish, and drizzle another spoonful of peanut sauce over fish. Sprinkle with peanuts and serve.
    Better-for-You Tip: Did you know that baking, rather than frying, the flounder reduces the fat and calories by more than 40%? And instead of adding coconut milk to the sauce, coconut water delivers a mild coconut flavor that compliments the nutty sauce, without bulking up the calories, fat, and cholesterol. We even added a bit of roasted nuts to increase the fiber and protein. 
     

    Nutrition based on 1 (4-ounce) fish fillet & 1/4 cup sauce per serving:

    Calories 184, Calories from Fat 62.0, Total Fat 6.8g, Saturated Fat 1.1g, Trans Fat 0.0g, Cholesterol 50.0mg, Sodium 301mg, Total Carbohydrate 11.0g, Dietary Fiber 2.0g, Sugars 4.8g, Protein 20.0g

    What you'll need

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