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

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

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 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


Calories Per Serving159

Folate equivalent (total)69µg17%

The Most Amazing Lasagna Recipe

The Most Amazing Lasagna Recipe is the best recipe for homemade Italian-style lasagna. The balance between layers of cheese, noodles, and homemade bolognese sauce is perfection!

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The Most Amazing Lasagna Recipe is the best recipe for homemade Italian-style lasagna. The balance between layers of cheese, noodles, and homemade bolognese sauce is perfection!

Homemade lasagna is the best. It tastes nothing like the ones from the frozen food aisle. This recipe is so good—it makes the kind of lasagna people write home about! It brings together all of the things we love in a good pasta dish: noodles, cheeses, fresh herbs and a delicious meat sauce. If you’ve never made lasagna before or haven’t found a good recipe, you have come to the right place. Invite a friend because you won’t want to keep this dish to yourself!

Now because this is a from-scratch recipe and because it is so amazing, it requires quite a few steps. We recommend watching the video to get a good idea about how this amazing lasagna is made and assembled. You will also find many of your questions answered below and some great tips for lasagna success. You are going to love this dish, and if you have guests for dinner, you can bet they will ask you for the recipe.

Pro Tip: If you open the tomato paste cans from both ends, you can use one of the lids to push the paste through the other side of the can, which is easier than scraping it out with a spoon (see how it’s done in the video below).

Lasagna Pasta Shortcut: Boiling lasagna noodles is an extra step that we would all love to avoid. No boil lasagna noodles, in our opinion, have an unpleasant texture and often turn out soggy. Here is a hack to skip the boil and make perfect pasta every time: All you have to do is place regular lasagna noodles in a container, like a 9 x 13 pan, and pour hot water over them. Let them soak for 30 minutes and they’ll be tender enough to use in the recipe. Don’t worry, they will finish cooking in the oven.

Roasted Baby Eggplant


  • 6 baby or small, thin eggplants (about 3 pounds)
  • 3 lemons
  • 2 cloves garlic, thinly sliced
  • 12 sprigs fresh oregano
  • 1 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 1/2 cup olive oil
  • 8 ounces Feta cheese, sliced for serving
  • Olives for garnish

Heat oven to 450°F. Slice each eggplant in half lengthwise, cutting only about 3/4 of the way through so the eggplant halves remain attached at the top. Arrange the eggplants in a baking dish at least 2 inches deep, such as a 9-by-13-inch pan.

Thinly slice 1 lemon. Squeeze the juice from the remaining 2 lemons. Insert the lemon slices into the slit in each eggplant, then press some garlic and oregano into each slit. Season with the salt and pepper. Drizzle the eggplants with the lemon juice and oil. Cover with foil and roast, basting frequently with the juices in the dish, until the eggplants are very soft, about 40 minutes.

Remove foil and roast for 5 more minutes. Transfer to individual plates and top with the pan juices, olives and Feta.

Making Baked Mediterranean Fish with Lemony Orzo

A key ingredient in this dish is a good-quality tapenade. I love to make my own , but the dish will not suffer if you substitute a good prepared tapenade.

Assemble all of your ingredients, preheat your oven, and make your sauce. While the fish bakes, make the Lemony Orzo. I chose to set the fish atop most of the the sauce, and top it with some additional sauce, to avoid having the fish "swimming" in sauce. It is also important to keep an eye on the fish it is easily overcooked. You want to cook it only until the semi-transparent look of the fish is gone.

A bit of sauce is spread over the bottom of a baking dish, fish fillets are added, and remaining sauce goes over top. About 15 minutes in the oven is all that's needed!

While the fish bakes, prep the Lemony Orzo. When the fish is flaky (15 minutes +/-), top with crumbled feta, and chopped Italian parsley. Sliced lemons to garnish. Enjoy!

The baked fish gets a sprinkle of crumbled feta in the last five minutes, and a generous sprinkle of chopped parsley just prior to serving. The orzo really makes the dish, so I hope you will try them together.

Tips and Tricks for Making Baked Mediterranean Fish

I need to mention a "trick" I employ in plating my food. I use my smaller salad sized plates in place of the dinner sized plates. Portion control is key in watching your weight, and the smaller plate makes it seem as though you are getting a more generous portion.

I allow one 4 to 6 ounce portion of fish and 2 ounces of dry pasta per serving. Making extra for leftovers can be an invitation to having seconds, and that can be dangerous! If eating healthy, and maintaining or losing weight, consider keeping a close watch on portions, and serving your meals on smaller plates. It works for us.

Keeping a well-stocked pantry is important to creative cooking "on the fly." I almost always have barramundi fillets in my freezer, orzo, anise seed, shallot (or red onion), and good tomatoes in my pantry, tapenade, capers, and minced garlic in my refrigerator. No last minute trip to the market to get this stunning dish on the table!

Pairing Suggestion

We enjoyed the robust flavors of Baked Mediterranean Fish Fillets with Lemony Orzo with a bottle of Spanish Torrontes - a very crisp, dry white wine with a hint of citrus. A sauvignon blanc would be another excellent option.

17 Kale Recipes That Will Make You Fall in Love with This Leafy Green

Looking for new ways to incorporate kale into your everyday meals? We have inspired and delicious recipes that make use of the dark, leafy green. Kale is loaded with nutrients, and these recipes give you plenty of ways to incorporate it into breakfast, lunch, or dinner. Whether you're adding kale to a salad or turning it into a fabulous sheet pan dinner, such as our Roasted Chicken with Kale and Tomato Panzanella, these recipes offer something for everyone and every occasion.

Kale becomes sweeter when grown in cold weather, so it's best to purchase between mid-fall through early spring. When shopping for kale, look for firm, deep-green leaves, and avoid any that are wilted or have yellow spots. To store, keep kale in the coldest part of your refrigerator, loosely wrapped in beeswax paper (plastic-free!). Though it seems like a sturdy vegetable, kale will quickly wilt and turn bitter, so use it quickly.

Kale is spectacular in so many recipes beyond just a sautéed vegetable side dish or as the base for a crunchy salad (though we certainly love it there, too). Take Sausage-and-Kale Stuffed Shells, for example&mdashwho knew that kale was what we were missing in a hearty baked pasta dish? It's the ultimate comfort food that we'll have on repeat all winter long.

Another great way to use kale is in soup. Its study leaves hold up well to the broth and hearty ingredients. Kale, White Bean, and Farro Soup is a delicious vegan recipe to enjoy when the weather gets cooler. Stracciatella Soup with Kale and Lemon updates the classic egg-based Italian soup by adding in leafy kale&mdashand the best part is that this tasty soup comes together in just 35 minutes.

Grab a bundle, strip the leaves, and get to work. Our delicious kale recipes are just around the corner.

Herb seasoning ideas for various types of fish:

The seasoning I use is a low sodium version, but you could use any type. I have also used dill leaves (dillweed) as a seasoning with excellent results. Feel free to experiment with the herbs as seasonings you have on hand. Here is a list of some other herbs to try on fish:

BASS garlic, onion, marjoram, dill, orange zest, curry powder, cayenne pepper, oregano, thyme, sweet Hungarian paprika, lemon zest, ground cumin, chili powder,

CATFISH oregano, thyme, cayenne pepper, onion, jalapeno pepper, cilantro, curry powder, sweet paprika, white pepper, oregano, bay leaf

FLOUNDER shallots, lemon zest, parsley, garlic, ginger root, cumin, coriander, cayenne

GROUPER: onion, garlic, ginger root, garam masala, turmeric, cayenne, red pepper, basil

PANFISH (YELLOW PERCH, BLUEGILL, CRAPPIE) onion, garlic, ground cumin, chili powder, oregano, red pepper flakes, jalapeno, thyme, ground coriander, sweet paprika

SALMON dill weed, fennel seed ( ground), onion, lemon zest, curry powder, tarragon, ground cumin and cumin seeds, chili powder, parsley, basil, bay leaves, garlic, whole peppercorns, ground coriander, red onion, ground turmeric, thyme

TILAPIA onion, garlic, fennel leaves and bulb, lemon zest, parsley, ginger-root, garam masala, turmeric, basil, cayenne

TROUT onion, red pepper, thyme, garlic, lemon zest, oregano, bay leaves, cayenne pepper, ground turmeric, cilantro, ground cumin, summer savory, pink peppercorns, curry powder, orange zest, shallots, Sweet Hungarian paprika

WALLEYE onion, orange zest, lime, red pepper flakes, garlic, thyme, oregano, cayenne pepper, curry powder, lemon, basil, parsley, tarragon, rosemary, sage, coriander, cilantro, Vidalia onion, tangerine

WHITE BASS onion, lime, garlic, basil, marjoram


Begin by heating 4 tablespoons of the oil over medium heat. Add the shallots and cook until soft and translucent, about 5 minutes. Add the garlic and for 1 minute more. Do not brown.

Add the wine and increase the heat to high. Boil until the wine is reduced by about half, 3 to 4 minutes.

Add the crushed tomatoes, clam juice, sugar, 1 teaspoon of the salt, red pepper flakes, oregano, thyme sprigs, and 1 cup of water. Bring to a boil reduce the heat and simmer, covered, for 25 minutes.

Meanwhile, while the stew is simmering, toss the fish with the remaining 2 tablespoons oil and remaining 3/4 teaspoon salt. Arrange the fish on the prepared baking sheet.

Bake for about 10 minutes at 400°F, or until just cooked through. Cover and keep warm until ready to serve. (Note: most cioppino recipes call for the fish to be simmered in the broth but I prefer to bake it separately so that it doesn’t fall apart or overcook.)

When the stew is done simmering, remove and discard the thyme sprigs and stir in the butter.

Add the clams and bring the stew back to a simmer.

Cover and cook for about 6 minutes, until the clams have mostly opened. Gently stir in the shrimp and bring the stew back to a simmer.

Cover and cook until the shrimp are just cooked through and the clams are completely opened, about 5 minutes. Discard any unopened clams. Add the chopped thyme, then taste the stew and adjust seasoning, if necessary.

Divide the warm fish into serving bowls. Ladle the stew over top, dividing the clams and shrimp evenly amongst the bowls. Garnish with parsley, if using, and serve with garlic bread, focaccia, or a baguette for sopping up the broth. Enjoy!

Photo by oursaltykitchen


Excellent & simple. Used large bulb-- 8 slices. I like that I don't have to carve out the core. Used less than 1/4 c oil that has herbs in it. No olives needed. Some fresh lemon thyme (April)plus last years dried thyme. Paired with roasted chicken from Kroger, steamed kale with lemon juice and Ks "Artisan" multigrain bread.

The kalamata olives really overwhelm the subtle flavor of the fennel -- I suggest leaving them out. Next time I plan to toss a few lemon slices in and skip the olives all together. Otherwise, the fennel was delicious. I read some other comments about over cooking. Rather than going strictly by time, I just watched for it to look done and tested (tasted) a small part. Texture turned out fine, though a few needed a little more olive oil.

Did not turn out for me - I did use one very large fennel bulb instead of the 4 small fennel bulbs, and halved the seasoning, oil, and olives, but otherwise followed the recipe. I still cut the one large bulb into 8 wedges, and they were thin enough that I thought the cook times in the recipe would do fine. In the end, I found the cook time to actually be excessive, as my fennel was nicely browned, but took on a mushier texture that I did not care for, and the olives just did not taste like they belonged. I had just roasted a bulb the same size and source for a recipe also from Epicurious with cod and orange zest - super yum! -2 nights before, so I don't think it was my produce. If anyone has some insights on this, please let me know in a reply comment.

So crispy and tasty! I had leftover fennel and didn't know what to do with it. This was a great side for my leftover feast!

Excellent and easy! Brings out the sweetness of the fennel. Didn't grease the pan there was enough on the fennel.

I made it essentially as recipe called for. Only exceptions were, I only LIGHTLY sprayed the baking sheet and used a little less olive oil. Since some comments had suggested to watch the baking time, I did. I turned at 15 minutes and again at 10 minutes. It seemed to be getting tender so I added the olives at that time. I then went 8 more minutes and checked it. All good - (I wish I had turned over the olives at this point) so I went 5 more minutes. I added a little more salt but not pepper because I thought it had enough. I let cool in the pan and then transferred to a bowl. It was made ahead by about 3 hours. It would not have fed 8 people, though - 6 tops.

I have made this no less than 10 times. The melding of flavors is incredible. Simple to assemble. Stated oven time renders nearly crispy fennel and burned garlic. Watch the time. For those with access to Trader Joes, the fennel is very inexpensive.

This wasn't terrible, it just wasn't particularly interesting. I expected a lot more based on the reviews. I have a bunch left over, and I think I will try adding a little vin cotto or pomegranate molasses to give it more zip.

This was so tasty! There was some caramelization on the bulb and a little crunchiness on what was left of the stalk on the wedges. I used pre-crushed/minced garlic and this was so easy. It was even better than Iɽ imagined.

Made this as part of my Thanksgiving menu and it received raves. In fact, Iɽ doubled it (we were 14) and there were no leftovers at all. Delicious!

OMG. I have made this no less than 5 times. Preparation is minimal and the results are incredible. Elegant enough for a dinner party but perfect anytime. The flavors are superb. Even better the next day. if you are lucky enough to have any left over.

Absolutely fantastic, even the kids liked it.

I added spicy chicken sausage to make this a main course. Great!

This was my first making fennel and it was a great discovery. Made the recipe as is and it was just great. It was even better the next day!

This dish is so delish! I've made it twice and haven't used the crushed red pepper, but I've added herbs such as dill and oregano. The end result is addictive, I could munch on this stuff like french fries! Tonight I added it to a salad with clementines and avocado and it was divine!

Brought this to Thanksgiving, and it was delicious!

I didn't think Iɽ like this much, because I don't like the taste or smell of licorice, but this dish was incredible. Roasting the fennel totally changes the taste, nothing at all like licorice. This recipe takes almost no time to prepare, yet the overall effect is complex. I also found it took less time than indicated to roast. Will be buying fennel again!

Bursting with flavor - sweet, hot, bold, and spice- filled. There was so much going on. Great experience.

This was fabulous as one of the side dishes on Thanksgiving. Everyone loved it and asked for the recipe. Have made many times since then. A keeper!

I had never cooked fennel before & after trying this recipe, I'm a convert. I made it JUST like the recipe & really enjoyed it!

This was incredibly savory. I omited the crushed red pepper since I was serving to a 6 year old. I also had to substitute green olives for the Kalamata. STILL. it was an exceptional dish. It did not convert my husband to liking fennel so the search continues. I will make it again very soon, and I will serve it for company as well.

this is outstanding. It takes virtually no effort, and results in a dish that reminded me of the fabulous antipasto you find at only in Italy.

Easy, easy, easy and is a wonderful flavor. Had this as one of the sides for Thanksgiving and there was nothing left though I made enough for twice the number of people we had!

Wow - this was definitely the winner this year for Thanksgiving. Didn't have a big enough oven, so essentially ⟊ramelized' on stovetop in heavy pan. The olives really gave an unusual but delicious flavor. Nice and rich.

The prep was more time-consuming than I thought it would be and the results weren't worth the effort. Also, it cooked quite a bit more quickly than the recipe suggested.

Tropical Fish

Fish is a staple food in many island and tropical countries. Bring the flavor of the tropics home by using spices such as ginger, garlic, coriander, salt and pepper. Rub the fillets on both sides with the seasonings, then bake until the fish is flaky and tender. You can also marinate the fish before baking, using lemon or lime juice. Before baking, remove the fish from the marinade and season the fillets with cumin, cayenne and cilantro. For a more delicate island flavor, season with salt, red and black pepper, and a little cinnamon.

I cut in half for 2 pieces of fish. Added zest from half a lemon and broiled for the last 2-3 mins. Yum.

We used frozen flounder from Costco and split the recipe in half. It turned out great! With half the recipe, we cooked it 6 min then on broil for 2min. It was perfect!

Wonderful Made it with sole b/c no flounder. Expensive but worth every bite!!

I made this for my husband and two daughters and they just loved it so did I and this is what us women quick and simple.

With half a stick of butter, it's hard to call this recipe "healthy" - but boy was it yummy! I had half a lemon in my fridge so I squeezed that in, and I threw in some dried parsley to give it color (I didn't notice any parsley taste). DELISH. Also, I had thin fillets so I only cooked it 10 minutes, and that was perfect. I would't have left it in that long except I figured it would take a minute or two for the glass baking dish to heat up.

Watch the video: φύτεμα λεμονιάς - lemon planting - how to - - unbelievable trick (December 2021).