Main
Recipes
Course
Dinners
Flounder with Cilantro-Curry Topping and Toasted Coconut Recipe

Flounder with Cilantro-Curry Topping and Toasted Coconut Recipe

Posted by

Rate It!

Flounder with Cilantro-Curry Topping and Toasted Coconut

Add your photo!

Ingredients

Count

Nutrition

105

Calories

Comments Print recipe

Ingredients:

Serving

1/2 tsp salt, divided
4 (6-oz) flounder fillets
cooking spray
2 tbsp flaked sweetened coconut
1 cup cilantro sprigs
2 tbsp fresh lemon juice
2 tbsp extra-virgin olive oil
1 tsp curry powder
3 garlic cloves, peeled
1 jalapeno pepper, halved and seeded
lemon wedges (optional)

Directions:

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

Kitchen-Friendly View

Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	104.51 Kcal (438 kJ)
Calories from fat	79.83 Kcal
		% Daily Value*
Total Fat	8.87g	14%
Cholesterol	12.75mg	4%
Sodium	377.85mg	16%
Potassium	107.38mg	2%
Total Carbs	2.96g	1%
Sugars	0.45g	2%
Dietary Fiber	0.56g	2%
Protein	3.79g	8%
Vitamin C	9mg	15%
Iron	0.3mg	2%
Calcium	16.5mg	2%

Amount Per 100 g
Calories	184.1 Kcal (771 kJ)
Calories from fat	140.63 Kcal
		% Daily Value*
Total Fat	15.63g	14%
Cholesterol	22.46mg	4%
Sodium	665.61mg	16%
Potassium	189.16mg	2%
Total Carbs	5.21g	1%
Sugars	0.79g	2%
Dietary Fiber	0.98g	2%
Protein	6.67g	8%
Vitamin C	15.8mg	15%
Iron	0.6mg	2%
Calcium	29mg	2%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

Search recipes
by ingredients

Construct & Analyze
Your Recipe

Analyze

Try this similar recipes

Mushroom Curry

Mushroom, chopped, Potato, peeled and chopped and 16 more..
Greek Lamb Kabobs with Yogurt-Mint Salsa Verde

Lamb skewers, Rosemary sprigs, Minced garlic and 17 more..
Lamb Chops and Cilantro Relish

Extra-virgin olive oil, Grated lemon rind, Ground cumin and 9 more..
Mexican Tortilla Chicken Soup

Extra virgin olive oil, White onion, chopped fine and 11 more..
Chicken-Corn Chili (Food Network Kitchens)

Extra-virgin olive oil, Onion, chopped, Garlic, minced and 10 more..
Aztec Soup

Extra virgin olive oil, Onion, chopped, Garlic, chopped and 16 more..
Johnny Jalapeno's 'cancun Vacation' Citrus Shrimp Medly

Extra virgin olive oil, Butter, Garlic cloves, minced and 12 more..
Shrimp & Lemon Skewers

Extra virgin olive oil, Balsamic vinegar and 7 more..