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

Kale-Wrapped Flounder with Lemon and Oregano
Jane Bruce

Ingredients

  • 4   large kale leaves
  • 10 ounces  flounder fillet
  • 1/2 teaspoon  salt
  • 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

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. 

 

 

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.

Nutrition

Calories per serving:

145 calories

Dietary restrictions:

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, No Sugar Added

Daily value:

7%

Servings:

4
  • Fat 9g 14%
  • Carbs 7g 2%
  • Saturated 1g 5%
  • Fiber 3g 12%
  • Trans 0g
  • Sugars 1g
  • Monounsaturated 5g
  • Polyunsaturated 2g
  • Protein 11g 22%
  • Cholesterol 32mg 11%
  • Sodium 538mg 22%
  • Calcium 116mg 12%
  • Magnesium 39mg 10%
  • Potassium 364mg 10%
  • Iron 2mg 12%
  • Zinc 1mg 4%
  • Phosphorus 219mg 31%
  • Vitamin A 164µg 18%
  • Vitamin C 42mg 71%
  • Thiamin (B1) 0mg 4%
  • Riboflavin (B2) 0mg 5%
  • Niacin (B3) 1mg 7%
  • Vitamin B6 0mg 10%
  • Folic Acid (B9) 58µg 14%
  • Vitamin B12 1µg 13%
  • Vitamin D 2µg 0%
  • Vitamin E 3mg 14%
  • Vitamin K 293µg 367%
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