Flounder With Sautéed Kale
Ballerina Misty Copeland’s go to meal? This healthy fish dish that not only curbs her cravings, but helps her stick with her healthy diet.
Flounder is a light fish that cooks quickly and doesn’t need a ton of seasoning to bring out its pleasant flavor. Kale is my faux version of collard greens. Collards are my favorite dish to make on holidays, but they take a while to cook. I used to drop in a ham hock or turkey leg back when I was still eating meat, but now I can satisfy my collards cravings with this flounder and sautéed kale recipe any day of the week, and I enjoy having it with the flounder instead of poultry or pork.
| Servings | Cook Time |
| 5servings | 50minutes |
| Servings |
| 5servings |
| Cook Time |
| 50minutes |
- 4 tbsp extra-virigin olive oil divided
- 1 onion diced
- 1 tbsp crushed red pepper or as desired
- 4 cloves garlic crushed
- 2 bundles kale
- 4 cups low-sodium vegetable broth
- splash white wine vinegar
- to taste Salt and pepper
- to taste hot sauce
- 2 fillets flounder
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Ingredients
Servings: servings
Units:
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- Heat a large pot over high heat.
- Drizzle 2 tbsp of olive oil into the pot. Add the chopped onion and cook until it turns translucent, about 3 to 4 minutes.
- Add the crushed red pepper and garlic. Cook until the garlic turns fragrant, about 1 minute.
- Tear the kale leaves right off the spine with your hands so that the leaves are in equal-size pieces, and add the kale to the pot. Pour the vegetable broth over the kale and bring to a boil.
- Add the white wine vinegar along with salt and pepper. Reduce the heat to a simmer and let cook for 40 minutes.
- Using tongs or a slotted spoon, place the sautéed kale on a plate and add hot sauce to taste.
- About 15 minutes before the kale is finished cooking, prepare the flounder. Heat the remaining oil in a medium nonstick skillet over medium-high heat. Season the fish with salt and pepper and add it to the skillet, skin side up. Cook until golden brown, about 3 minutes.
- Turn the fish over and continue cooking 2 to 3 minutes more.
- Remove the fish from the skillet and serve immediately over the sautéed kale.
Nutrients per serving: 307 calories, 15 g protein, 24 g fat (4 g saturated fat), 11 g carbohydrates, 2 g fibre, 24 mg cholesterol, 120 mg sodium
Excerpted from the book Ballerina Body: Dancing and Eating Your Way to a Leaner, Stronger, and More Graceful You by Misty Copeland. Copyright © 2017 by Misty Copeland. Reprinted with permission of Grand Central Life & Style. All rights reserved.
