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Flounder with Curried Papaya Salsa Recipe

Flounder with Curried Papaya Salsa Recipe

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Ingredients:

Serving

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 tbsp chopped fresh cilantro or parsley
1/2 tsp peeled, minced gingerroot
1/2 tsp curry powder
1/8 tsp salt
1 1/2 tbsp lime juice
6 (4-oz) flounder fillets
vegetable cooking spray

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	42.29 Kcal (177 kJ)
Calories from fat	5.31 Kcal
		% Daily Value*
Total Fat	0.59g	1%
Cholesterol	12.75mg	4%
Sodium	136.63mg	6%
Potassium	178.12mg	4%
Total Carbs	5.24g	2%
Sugars	3.07g	12%
Dietary Fiber	1.46g	6%
Protein	3.88g	8%
Vitamin C	19.9mg	33%
Vitamin A	0.4mg	13%
Iron	15.8mg	88%
Calcium	13.7mg	1%

Amount Per 100 g
Calories	41.14 Kcal (172 kJ)
Calories from fat	5.17 Kcal
		% Daily Value*
Total Fat	0.57g	1%
Cholesterol	12.4mg	4%
Sodium	132.93mg	6%
Potassium	173.29mg	4%
Total Carbs	5.1g	2%
Sugars	2.99g	12%
Dietary Fiber	1.42g	6%
Protein	3.78g	8%
Vitamin C	19.4mg	33%
Vitamin A	0.4mg	13%
Iron	15.4mg	88%
Calcium	13.3mg	1%

* 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

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