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Curried Flounder Madras

Thrifty.Chef's picture
  Butter/Margarine 6 Tablespoon (3/4 Stick)
  Minced fresh ginger 1 Teaspoon
  Yellow onion 1 Medium, peeled and chopped
  Green onions 4 , trimmed and chopped
  Garlic 1 Clove (5 gm), peeled and minced
  Curry powder 2 Teaspoon
  Flounder fillets/Sole / halibut / cod / haddock fillets 1 1⁄2 Pound
  Water 1⁄4 Cup (4 tbs)
  Dry sherry/Dry white wine 1⁄4 Cup (4 tbs)
  Salt 1⁄2 Teaspoon

1. Preheat the oven to 350°F. In a 9- or 10-inch skillet with an ovenproof handle, melt the butter over moderate heat. Add the ginger, yellow onion, green onions, garlic, and curry powder, and cook uncovered, for 5 minutes. Remove the skillet from the heat.
2. Push the onion mixture to one side of the skillet. If the flounder fillets are very thin, fold them in half. They should be about 1 inch thick when folded. Place the fillets in the skillet in one layer and spread the onion mixture evenly over them. Pour the water, and the sherry if used, evenly over the fillets, and sprinkle with the salt. Bake, uncovered, for 10 minutes or longer, depending on the thickness of the fish. If the fish flakes easily when tested with a fork, it is done. Serve with Shredded Cabbage with Garlic.

Recipe Summary

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1739 Calories from Fat 1086

% Daily Value*

Total Fat 122 g188.4%

Saturated Fat 65.7 g328.4%

Trans Fat 0 g

Cholesterol 577.5 mg192.5%

Sodium 3450.3 mg143.8%

Total Carbohydrates 70 g23.2%

Dietary Fiber 7 g28.1%

Sugars 20.7 g

Protein 90 g180.6%

Vitamin A 85.4% Vitamin C 41.4%

Calcium 25.3% Iron 22.3%

*Based on a 2000 Calorie diet

Curried Flounder Madras Recipe