Nutritional Information
Calories: 234
Fat: 9.5g
Protein: 32.5g
Carbohydrates: 3.3g
Cholesterol: 82mg.
Sodium: 442mg.
Fiber: 0.7g
Iron: 1mg
Calcium: 41mg.

Servings
This recipe serves 4.

Time To Cook:
30 minutes total or less.
Flounder Fillets With
Cilantro-Curry Topping & Toasted Coconut

Ingredients
  • 1/2 teaspoon salt, divided
  • 4 flounder fillets, about 6 ounces each
  • Cooking spray of your choice
  • 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

Directions
  
  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 (lemon juice 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.
  5. Garnish with lemon wedges and serve.


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