Flounder, Mango Salso, Sweet Plaintains, and Lentil Rice



Make a quick healthy lunch with flounder or sole. Simple 30 min meal.

Ingredients:
2 tiny Flounders or Sole- Cleaned with heads eliminated
2 Nice Yellow Plantains
1 Mango
1 Avocado
1 Moderate Red Pepper
1 Onion
2 Limes
2 Lemons
1 Tbs Flour
3 Tbs Vegetable Oil
1 Cup Rice
1/4 Cup Dried Beans
3 Cloves of Garlic
2 cups of liquid
Salt-and-pepper to taste

Easy one pan meal.

Start Rice cooker with rice and dried beans. I prefer it as my general timekeeper for cooking. Add two cups of liquid and pinch of salt into rice. Add coriander seeds for flavor.

Peel and slice plantains while a skillet with 1/4 inch of oil warms on medium high. Add plantains to skillet. They take some time to cook therefore go ahead and begin the salsa.

Salsa is a basic salsa without cilantro(to much flavor when it comes to seafood). Dice veggies and mix in a bowl. Add 1 tablespoon of vinegar. Half a lemon and one half a lime of liquid. If its too tart increase sugar. Allow stand.

Get rid of the browned plantains from oil. Smash them with something hefty. Squish all of them great. Add all of them to the pan at medium temperature to finish toasting.

Rating both sides of seafood and wipe in minced garlic. Dust with flour. Salt-and-pepper to taste. Get rid of the plantains from pan and empty all of the oil. Add seafood to skillet on medium high heat. Try not to flip to early! allow it to cook five minutes for each side.

Rice and Lentils ought to be done. Plate everything and top with mango salsa.

Enjoy and eat more seafood!

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