Flounder with Curried Papaya Salsa



6 servings.

Recipe from

Oxmoor House

Recipe Time

Prep: 16 Minutes
Cook: 6 Minutes
Chill: 15 Minutes

Nutritional Information

Calories 141
Caloriesfromfat 11 %
Fat 1.8 g
Satfat 0.4 g
Monofat 0.0 g
Polyfat 0.0 g
Protein 22.3 g
Carbohydrate 8.9 g
Fiber 1.7 g
Cholesterol 60 mg
Iron 0.0 mg
Sodium 147 mg
Calcium 0.0 mg


1 cup finely chopped papaya (1 medium)
1 cup seeded, finely chopped plum tomato (about 4 medium)
1/4 cup finely chopped purple onion
1 tablespoon chopped fresh cilantro or parsley
1/2 teaspoon peeled, minced gingerroot
1/2 teaspoon curry powder
1/8 teaspoon salt
1 1/2 tablespoons lime juice
6 (4-ounce) flounder fillets
Vegetable cooking spray


Combine first 8 ingredients in a bowl, stirring well. Cover and chill at least 15 minutes.

Place fish on rack of a broiler pan coated with cooking spray. Broil 5 1/2 inches from heat (with electric oven door partially opened) 6 minutes or until fish flakes easily when tested with a fork. Or, coat grill rack with cooking spray; place on grill over medium-hot coals (350° to 400°). Place fish on rack, and grill, covered, 3 minutes on each side or until fish flakes easily when tested with a fork. To serve, spoon papaya salsa over fish.

Cooking Light Low-Fat, Low-Calorie Quick and Easy Cookbook,

Oxmoor House

January 1998
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