Pineapple meets peppers, onions and lemon in this textured dish

This mild fish is delicious with a sweet and sour sauce made from pineapple, veggies and lemon juice. Don’t have flounder? Try it with sea bass, red snapper, halibut or whitefish, too!

Ingredients

2, 6-ounce flounder fillets
1/4 teaspoon kosher salt (optional)
Freshly ground pepper
Olive oil cooking spray
1 teaspoon fresh lemon juice

Sweet and sour sauce

1 1/2 cups diced pineapple
2 plum tomatoes, seeded and diced
1/2 cup diced sweet onion
1/3 cup diced green bell pepper
1/3 cup diced red bell pepper
2 tablespoons fresh pineapple juice
1 tablespoon finely minced fresh ginger
1 garlic clove, minced
1 teaspoon cornstarch

Directions

  1. Preheat your broiler.
  2. Rinse the fillets and pat dry. Cut each fillet in half crosswise. Season with salt, if using, and pepper. Set aside.
  3. To make the sauce, combine the pineapple, tomatoes, onion, bell peppers and pineapple juice in a heavy saucepan. Place over medium-high heat and bring to a boil. Reduce the heat and simmer, stirring occasionally for 5 minutes. Stir in the ginger and garlic. Continue to simmer another 5 minutes.
  4. Transfer 1/4 cup of the sauce to a small bowl and let it cool slightly. Using a fork, beat the cornstarch into the cooking liquid. Return the mixture to the saucepan. Cook, whisking constantly until the sauce is smooth, about 2 minutes. Set aside.
  5. Lightly coat the fish with the cooking spray and brush with lemon juice. Broil 4 inches from the heat source until the fish is opaque and flakes easily when tested with a knife, 4 to 5 minutes. Arrange the fish on a heated serving platter and spoon the sauce over the fish. Serve immediately.

Nutrition information (per serving)

Makes 4 servings

Calories: 160 (8% calories from fat)
Total fat: 1.5 g
Saturated fat: 0.5 g
Protein: 22 g
Carbohydrate: 14 g
Dietary fiber: 2 g
Cholesterol: 60 mg
Sodium: 95 mg
Potassium: 532 mg

— Wockr Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).