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Photo: Randy Mayor; Jan Gautro Photo by: Photo: Randy Mayor; Jan Gautro

Flounder with Cilantro-Curry Topping and Toasted Coconut

Cooking Light NOVEMBER 2008

  • Yield: 4 servings
  • Total: 20 Minutes

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. 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.

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
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