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

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

Jane Bruce

Kale-Wrapped Flounder with Lemon and Oregano

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:

386 kcal

Daily value:

19%

Servings:

4
  • Carbohydrate, by difference 32 g
  • Protein 11 g
  • Total lipid (fat) 25 g
  • Vitamin A, IU 319 IU
  • Vitamin A, RAE 24 µg
  • Vitamin C, total ascorbic acid 9 mg
  • Vitamin D 3 IU
  • Vitamin E (alpha-tocopherol) 5 mg
  • Vitamin K (phylloquinone) 9 µg
  • Ash 4 g
  • Calcium, Ca 184 mg
  • Carotene, alpha 2 µg
  • Carotene, beta 140 µg
  • Cholesterol 29 mg
  • Choline, total 19 mg
  • Cryptoxanthin, beta 42 µg
  • Fatty acids, total monounsaturated 12 g
  • Fatty acids, total polyunsaturated 7 g
  • Fatty acids, total saturated 5 g
  • Fiber, total dietary 6 g
  • Fluoride, F 9 µg
  • Folate, DFE 65 µg
  • Folate, food 21 µg
  • Folate, total 47 µg
  • Folic acid 25 µg
  • Iron, Fe 4 mg
  • Lutein + zeaxanthin 48 µg
  • Magnesium, Mg 62 mg
  • Manganese, Mn 1 mg
  • Niacin 4 mg
  • Phosphorus, P 316 mg
  • Phytosterols 54 mg
  • Potassium, K 372 mg
  • Retinol 9 µg
  • Selenium, Se 7 µg
  • Sodium, Na 834 mg
  • Starch 18 g
  • Sucrose 1 g
  • Sugars, total 5 g
  • Water 60 g
  • Zinc, Zn 1 mg
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