Flounder with Cilantro-Curry Topping and Toasted Coconut

Photo: Randy Mayor; Jan Gautro

Yield: 4 servings
Total:
Recipe from Cooking Light

More From Cooking Light

Recipe Time

Total: 20 Minutes

Nutritional Information

Amount per serving
  • Calories: 234
  • Fat: 9.5g
  • Saturated fat: 2g
  • Monounsaturated fat: 5.4g
  • Polyunsaturated fat: 1.3g
  • Protein: 32.5g
  • Carbohydrate: 3.3g
  • Fiber: 0.7g
  • Cholesterol: 82mg
  • Iron: 1mg
  • Sodium: 442mg
  • Calcium: 41mg

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)

Preparation

  1. 1. Preheat broiler.
  2. 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. 3. Place the coconut on a baking sheet; broil for 2 minutes or until toasted, stirring occasionally.
  4. 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.
My Notes

Only you will be able to view, print, and edit this note.

Add Note

Flounder with Cilantro-Curry Topping and Toasted Coconut Recipe at a Glance
advertisement
  1. Enter at least one ingredient

Find out what we've got cooking...

Weekly Specials
Get our Free Weekly Specials Newsletter filled with our favorite recipes, seasonal menus, and special features.
We Respect Your Privacy. Privacy Policy