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Flounder with Cilantro-Curry Topping and Toasted Coconut

Photo: Randy Mayor; Jan Gautro
Total time 20 mins
Yield 4 servings

Ingredients

  • 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)

Nutrition 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

How to Make It

  1. Preheat broiler.

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  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.