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Flounder with Curried Papaya Salsa

Prep time 16 mins
Cook time 6 mins
Chill time 15 mins
Yield 6 servings.

Ingredients

  • 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

Nutrition 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

How to Make It

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

  2. 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