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.

photo credit: misty copeland

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.

Delicious-looking plate of white fish and kale
Flounder With Sautéed Kale
Flounder With Sautéed Kale
Servings Cook Time
5servings 50minutes
Servings
5servings
Cook Time
50minutes
Ingredients
Servings: servings
Units:
Ingredients
Servings: servings
Units:
Instructions
  1. Heat a large pot over high heat.
  2. Drizzle 2 tbsp of olive oil into the pot. Add the chopped onion and cook until it turns translucent, about 3 to 4 minutes.
  3. Add the crushed red pepper and garlic. Cook until the garlic turns fragrant, about 1 minute.
  4. 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.
  5. Add the white wine vinegar along with salt and pepper. Reduce the heat to a simmer and let cook for 40 minutes.
  6. Using tongs or a slotted spoon, place the sautéed kale on a plate and add hot sauce to taste.
  7. 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.
  8. Turn the fish over and continue cooking 2 to 3 minutes more.
  9. Remove the fish from the skillet and serve immediately over the sautéed kale.
Recipe Notes

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.