Tandoori Flounder Recipes

TANDOORI FLOUNDER

Tandoori Flounder image

I was able to get some flounder on sale, and referred to my Healthy Seafood cookbook by Jane Brody for this great recipe. It goes well with green vegetables, basmati rice and fresh salad. Marinating time is not reflected in cooking time.

Provided by chia2160

Categories Very Low Carbs

Time 15m

Yield 4 serving(s)

Number Of Ingredients 11

Ingredients

1 cup plain yogurt
2 garlic cloves, smashed
1/2 teaspoon gingerroot, grated
1 teaspoon sweet paprika
1 teaspoon cumin
1 teaspoon coriander
1/4 teaspoon cayenne pepper (to taste)
sea salt
pepper, freshly ground
1 1/4 lbs flounder fillets
cooking spray

Steps:

Combine the first 8 ingredients in a shallow dish.
Add flounder and coat with marinade, refrigerate for several hours.
Place broiler rack 4 inches from heat and heat broiler to high.
Spray a broiler pan with cooking spray, place fillets in a single layer on pan, cook 3-4 minutes per side.
Serve with rice, and vegetables.

Nutrition Facts : Calories 143.2, Fat 5, SaturatedFat 1.9, Cholesterol 71.9, Sodium 450.1, Carbohydrate 4, Fiber 0.3, Sugar 3, Protein 20

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