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

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

 

 

Ingredients

  • 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

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.

Nutritional Facts

Total Fat
22g
31%
Sugar
5g
6%
Saturated Fat
5g
21%
Cholesterol
18mg
6%
Carbohydrate, by difference
31g
24%
Protein
13g
28%
Vitamin A, RAE
23µg
3%
Vitamin C, total ascorbic acid
13mg
17%
Vitamin K (phylloquinone)
5µg
6%
Calcium, Ca
211mg
21%
Choline, total
30mg
7%
Fiber, total dietary
6g
24%
Folate, total
53µg
13%
Iron, Fe
4mg
22%
Magnesium, Mg
69mg
22%
Manganese, Mn
1mg
56%
Niacin
5mg
36%
Phosphorus, P
336mg
48%
Selenium, Se
11µg
20%
Sodium, Na
3630mg
100%
Water
41g
2%
Zinc, Zn
1mg
13%

Wrap Shopping Tip

Look to the deli for cold-cuts and cheeses sliced to order; they'll taste fresher than their vacuum-sealed counterparts.

Wrap Cooking Tip

For a more pronounced flavor, try drizzling your bread lightly with some olive oil and grilling it.