Kale-Wrapped Flounder with Lemon, Fennel, and Oregano Recipe


Nutrition

Cal/Serving: 145
Daily Value: 7%
Servings: 4

Low-Carb
Sugar-Conscious, Dairy-Free, Gluten-Free, Wheat-Free, Egg-Free, Milk-Free, Peanut-Free, Tree-Nut-Free, Soy-Free, Shellfish-Free, Alcohol-Free
Fat9g14%
Saturated1g5%
Trans0g0%
Carbs7g2%
Fiber2g10%
Sugars1g0%
Protein11g21%
Cholesterol32mg11%
Sodium540mg22%
Calcium113mg11%
Magnesium35mg9%
Potassium352mg10%
Iron2mg12%
Zinc1mg3%
Phosphorus210mg30%
Vitamin A4506IU90%
Vitamin C42mg71%
Thiamin (B1)0mg4%
Riboflavin (B2)0mg5%
Niacin (B3)1mg7%
Vitamin B60mg9%
Folic Acid (B9)29µg7%
Vitamin B121µg13%
Vitamin D2µg0%
Vitamin E2mg11%
Vitamin K319µg399%
Fatty acids, total monounsaturated5g0%
Fatty acids, total polyunsaturated2g0%
Have a question about the nutrition data? Let us know.

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Kale-Wrapped Flounder with Lemon and Oregano
Jane Bruce

Riffing off the idea of steaming fish in banana leaves and baking fish in aluminum foil packets, using hardy kale leaves as a wrapper for delicate flounder gives you a neat little package whose crispy edges add a great texture. The aromatic fennel with herbs like fresh oregano and parsley plus the zing of lemon juice make it extra flavorful.

Click here to see The Best Kale Recipes You've Ever Tried. 

 

 

3.5
Ratings56

INGREDIENTS

  • 4 large kale leaves
  • 10 ounces flounder fillet
  • 1/2 teaspoon salt
  • 4 round slices of lemon
  • 1/3 cup chopped parsley
  • 1/4 cup chopped oregano
  • 1/4 cup shaved fennel
  • Cracked pepper, to taste
  • 2 tablespoons olive oil or grapeseed oil
  • 1/4 cup chicken or vegetable broth

DIRECTIONS

Boil salted water in a large pot and blanch the kale leaves for about 30 seconds, then place them in an ice water bath, remove and set aside on a kitchen towel.

Using a sharp knife, cut the flounder into 4 even fillets and season both sides with salt.

Preheat the oven to 350 degrees and oil the bottom of a large glass baking dish with olive oil. On a clean work surface, take 1 kale leaf and place a lemon round, followed by some parsley, oregano, and fennel in the middle. Sprinkle some cracked pepper on top then place a flounder fillet on top and fold or roll the edges in and place in the baking pan seam-side down. Repeat with the other fillets.

Pour the broth into the pan and drizzle remaining olive oil on top of the kale packets. Bake for 30 minutes.

Recipe Details

Servings: 4
Special Designations: Nut-free, Dairy-free, Low-fat, Healthy

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