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

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

 

 

4
Servings
159
Calories Per Serving
Deliver Ingredients

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.

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.

Nutritional Facts

Total Fat
9g
14%
Sugar
3g
N/A
Saturated Fat
1g
7%
Cholesterol
32mg
11%
Protein
11g
23%
Carbs
13g
4%
Vitamin A
162µg
18%
Vitamin B12
0.8µg
13.3%
Vitamin B6
0.3mg
12.8%
Vitamin C
68mg
100%
Vitamin D
2µg
N/A
Vitamin E
3mg
15%
Vitamin K
304µg
100%
Calcium
176mg
18%
Fiber
6g
22%
Folate (food)
69µg
N/A
Folate equivalent (total)
69µg
17%
Iron
3mg
19%
Magnesium
50mg
12%
Monounsaturated
5g
N/A
Niacin (B3)
1mg
7%
Phosphorus
226mg
32%
Polyunsaturated
1g
N/A
Potassium
450mg
13%
Sodium
446mg
19%
Zinc
0.6mg
4.2%