Jamaican Flounder With Mango Lime Sauce Recipe

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Jamaican Flounder With Mango Lime Sauce
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  1. In a large nonstick skillet, preheat oil over medium heat.
  2. Coat fish evenly with Jamaican Rub.
  3. Dredge fillets in the flour.
  4. Place fish in skillet, cooking 5 minutes on each side, to get a nice crust on the fish.
  5. For the sauce, combine mango preserves and mayo in a mixing bowl.
  6. Zest 3 of the 4 limes into the mixture.
  7. Juice all the limes and combine into the mixture. Stirring well.
  8. Chop basil into thin strips. Combine to mixture.
  9. Spoon over hot fish and enjoy!
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 339.09 Kcal (1420 kJ)
Calories from fat 103.76 Kcal
% Daily Value*
Total Fat 11.53g 18%
Cholesterol 77.21mg 26%
Sodium 829.87mg 35%
Potassium 371.45mg 8%
Total Carbs 39.62g 13%
Sugars 17.63g 71%
Dietary Fiber 3.23g 13%
Protein 21.63g 43%
Vitamin C 19.6mg 33%
Iron 1.9mg 11%
Calcium 63.3mg 6%
Amount Per 100 g
Calories 104.65 Kcal (438 kJ)
Calories from fat 32.02 Kcal
% Daily Value*
Total Fat 3.56g 18%
Cholesterol 23.83mg 26%
Sodium 256.11mg 35%
Potassium 114.63mg 8%
Total Carbs 12.23g 13%
Sugars 5.44g 71%
Dietary Fiber 1g 13%
Protein 6.68g 43%
Vitamin C 6.1mg 33%
Iron 0.6mg 11%
Calcium 19.5mg 6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.


  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 7.1
  • 9

Good Points

  • saturated fat free

Bad Points

  • High in Sodium

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