Tandoori Flounder
Created by dienia b on July 7, 2015
- Servings: 4
- Prep Time: 10m
- Cook Time: 10m
- Recipe #20006
Ingredients
- 1 cup yogurt (plain, full fat)
- 2 garlic cloves, smashed
- 1/2 teaspoon ginger root, grated
- 1 teaspoon sweet paprika
- 1 teaspoon cumin
- 1 teaspoon coriander
- 1/4 teaspoon cayenne pepper (to taste)
- 1 teaspoon sea salt
- 1/2 teaspoon pepper, freshly ground
- 1 1/4 pounds flounder fish (fillets)
- Cooking spray
How to Make
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Step 1: Combine the first 8 ingredients in a shallow dish.
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Step 2: Add flounder and coat with marinade, refrigerate for several hours.
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Step 3: Place broiler rack 4 inches from heat and heat broiler to high.
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Step 4: Spray a broiler pan with cooking spray, place fillets in a single layer on pan, cook 3-4 minutes per side.
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Step 5: Serve with rice, and vegetables.
Nutritional Facts
- Serving Size: 1 (212.3 g)
- Calories 169.2
- Total Fat - 4.3 g
- Saturated Fat - 0.8 g
- Cholesterol - 63.8 mg
- Sodium - 1025.4 mg
- Total Carbohydrate - 12 g
- Dietary Fiber - 0.7 g
- Sugars - 0.9 g
- Protein - 20.2 g
- Calcium - 120 mg
- Iron - 1.6 mg
- Vitamin C - 2.5 mg
- Thiamin - 0.1 mg