Flounder with Cilantro-Curry Topping and Toasted Coconut

Flounder with Cilantro-Curry Topping and Toasted Coconut Recipe
Photo: Randy Mayor; Jan Gautro


4 servings
Total time: 20 Minutes

Recipe from

Cooking Light

Recipe Time

Total: 20 Minutes

Nutritional Information

Calories 234
Fat 9.5 g
Satfat 2 g
Monofat 5.4 g
Polyfat 1.3 g
Protein 32.5 g
Carbohydrate 3.3 g
Fiber 0.7 g
Cholesterol 82 mg
Iron 1 mg
Sodium 442 mg
Calcium 41 mg


1/2 teaspoon salt, divided
4 (6-ounce) flounder fillets
Cooking spray
2 tablespoons flaked sweetened coconut
1 cup cilantro sprigs
2 tablespoons fresh lemon juice
2 tablespoons extra-virgin olive oil
1 teaspoon curry powder
3 garlic cloves, peeled
1 jalapeño pepper, halved and seeded
Lemon wedges (optional)


1. Preheat broiler.

2. Sprinkle 1/4 teaspoon salt over fish. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.

3. Place the coconut on a baking sheet; broil for 2 minutes or until toasted, stirring occasionally.

4. Combine remaining 1/4 teaspoon salt, cilantro, and next 5 ingredients (through jalapeño) in a food processor; process until finely chopped. Spoon 2 tablespoons cilantro mixture over each fillet; sprinkle each serving with 1 1/2 teaspoons coconut. Garnish with lemon wedges, if desired.

Alyson Moreland Haynes,

Cooking Light

November 2008
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