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Curried Flounder Recipe

Looking for an easy CURRIED FLOUNDER recipe? Learn how to make CURRIED FLOUNDER using healthy ingredients.


Submitted by kpsmove

Makes 8 servings



Spicy flounder fillets baked with curry powder, onions, and peppers.

Recipe Ingredients for CURRIED FLOUNDER

24 oz flounder fillet (3 oz. each)
2 fresh green onions, minced
2 tbsp garlic cloves, minced
1/8 tsp curry powder
1/8 tsp hot red pepper flakes
2 tbsp flour
1 tbsp OLIVE OIL

Recipe Directions for CURRIED FLOUNDER

  1. 1 Begin by rinsing the fillets well in cold water. Pat them dry with paper towels and then place in a shallow baking dish.

  2. 2 Combine the green onions, garlic, curry powder, and pepper, and then rub over the surface of the fillets. Cover and refrigerate for one hour.

  3. 3 Remove the fillets from the refrigerator and then coat them with flour.

  4. 4 Preheat your oven to 350 Fahrenheit.

  5. 5 Melt the margarine in the baking dish. Add the filets, turning once. Bake for 5 to 10 minutes, or until the fish flakes easily when tested with a fork.

Categories

Main Dish

Nutrition Facts
Serving Size 94.6g
Amount Per Serving
Calories
126
Calories from Fat
27
% Daily Value*
Total Fat
3.0g
5%
Saturated Fat
0.5g
2%
Trans Fat
0.0g
Cholesterol
58mg
19%
Sodium
90mg
4%
Potassium
314mg
9%
Total Carbohydrates
2.4g
1%
Dietary Fiber
0.2g
1%
Sugars
0.1g
Protein
20.9g
Vitamin A 2% Vitamin C 2%
Calcium 2% Iron 2%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • Low in saturated fat
  • Very low in sugar
  • High in phosphorus
  • Very high in selenium
  • Very high in vitamin B12
  •   Bad points
  • High in cholesterol
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