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Oak Hill Hospital
Pediatric Emergency Care Center

Flounder With Tropical Salsa

Nutrition Facts

Serving Size ½ of recipe
Calories 249
Total Fat 7 g
Saturated Fat 1.5 g
Sodium 144 mg
Total Carbohydrate 14 g
Dietary Fiber 2 g
Protein 33 g

Servings and Times

Servings 2
Marinating Time 30 minutes to overnight

Ingredients and Preparation

Ingredients Measures
Mango, diced ½ cup
Pineapple, diced ½ cup
Cilantro, chopped ¼ cup
Juice of ½ lime
Serrano chili pepper, seeded and chopped (optional) ½
Cajun seasoning ½ teaspoon
Olive oil 2 teaspoons
Flounder filets 12 ounces

Tip: Can’t find a ripe mango? Don’t want to buy a whole pineapple? Look for frozen mango and pineapple in the freezer section of your store.


  1. In a small bowl, combine mango, pineapple, cilantro, lime, and chili pepper. Cover and refrigerate.
  2. Meanwhile, season fish with the Cajun seasoning.
  3. Heat olive oil in a large nonstick skillet over medium-high heat. Add flounder and cook for 2-3 minutes per side, until opaque throughout.
  4. Serve flounder topped with the fruit salsa.
  • Exchanges

    4.5 very lean meats; 1 fruit; 1 fat