Nutrition Facts
Serving Size½ of recipe
Total Fat7 g
Saturated Fat1.5 g
Sodium144 mg
Total Carbohydrate14 g
Dietary Fiber2 g
Protein33 g
Servings and Times
Marinating Time30 minutes to overnight
Ingredients and Preparation
Mango, diced½ cup
Pineapple, diced½ cup
Cilantro, chopped¼ cup
Juice of ½ lime
Serrano chili pepper, seeded and chopped (optional)½
Cajun seasoning½ teaspoon
Olive oil2 teaspoons
Flounder filets12 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. Directions
  2. In a small bowl, combine mango, pineapple, cilantro, lime, and chili pepper. Cover and refrigerate.
  3. Meanwhile, season fish with the Cajun seasoning.
  4. 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.
  5. Serve flounder topped with the fruit salsa.