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 36g 55%
  • Carbs 27g 9%
  • Saturated 4g 19%
  • Fiber 12g 47%
  • Trans 0g
  • Sugars 6g
  • Monounsaturated 20g
  • Polyunsaturated 10g
  • Protein 44g 87%
  • Cholesterol 129mg 43%
  • Sodium 2,154mg 90%
  • Calcium 466mg 47%
  • Magnesium 155mg 39%
  • Potassium 1,456mg 42%
  • Iron 8mg 47%
  • Zinc 2mg 15%
  • Phosphorus 875mg 125%
  • Vitamin A 655µg 73%
  • Vitamin C 169mg 282%
  • Thiamin (B1) 0mg 17%
  • Riboflavin (B2) 0mg 20%
  • Niacin (B3) 6mg 30%
  • Vitamin B6 1mg 39%
  • Folic Acid (B9) 232µg 58%
  • Vitamin B12 3µg 53%
  • Vitamin D 8µg 2%
  • Vitamin E 11mg 54%
  • Vitamin K 1,173µg 1,466%
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