Flounder with Curried Papaya Salsa

Gluten Free
Dairy Free
Health score
6%
Flounder with Curried Papaya Salsa
22 min.
6
101kcal

Suggestions

Ingredients

  • 0.5 teaspoon curry powder 
  • 24 ounce sushi-grade yellowtail flounder 
  • tablespoon cilantro leaves fresh chopped
  • 0.5 teaspoon gingerroot minced peeled
  • 1.5 tablespoons juice of lime 
  • cup papaya finely chopped (1 medium)
  • cup plum tomatoes seeded finely chopped ( 4 medium)
  • 0.3 cup purple onion finely chopped
  • 0.1 teaspoon salt 

Equipment

  • bowl
  • oven
  • grill
  • broiler pan

Directions

  1. Combine first 8 ingredients in a bowl, stirring well. Cover and chill at least 15 minutes.
  2. 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).
  3. 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.

Nutrition Facts

Calories101kcal
Protein58.37%
Fat21.2%
Carbs20.43%

Properties

Glycemic Index
29.29
Glycemic Load
1.79
Inflammation Score
-6
Nutrition Score
10.119130445563%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.28mg
Luteolin
0.01mg
Isorhamnetin
0.33mg
Kaempferol
0.08mg
Myricetin
0.06mg
Quercetin
1.64mg

Nutrients percent of daily need

Calories:100.8kcal
5.04%
Fat:2.36g
3.63%
Saturated Fat:0.54g
3.36%
Carbohydrates:5.12g
1.71%
Net Carbohydrates:4.06g
1.48%
Sugar:3.22g
3.57%
Cholesterol:51.03mg
17.01%
Sodium:144.62mg
6.29%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.63g
29.27%
Selenium:30.37µg
43.39%
Phosphorus:300.69mg
30.07%
Vitamin C:21.28mg
25.79%
Vitamin B12:1.28µg
21.36%
Vitamin D:3.18µg
21.17%
Vitamin A:595.7IU
11.91%
Potassium:335.1mg
9.57%
Vitamin B6:0.16mg
8.16%
Magnesium:31.13mg
7.78%
Vitamin B3:1.52mg
7.59%
Vitamin E:1.05mg
6.97%
Folate:22.18µg
5.54%
Manganese:0.09mg
4.37%
Fiber:1.06g
4.23%
Vitamin K:4.26µg
4.05%
Calcium:35.38mg
3.54%
Vitamin B1:0.05mg
3.29%
Zinc:0.47mg
3.14%
Copper:0.06mg
3.04%
Vitamin B5:0.3mg
3.03%
Iron:0.44mg
2.43%
Vitamin B2:0.04mg
2.32%
Source:My Recipes