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Flounder, Kale and Couscous Roll-Ups

meal-of-the-week

Serves 4

Prep time: 8 minutes

Cook time: 15 minutes

Per serving: 310 calories, 12g fat, 2g saturated fat, 95mg cholesterol, 730mg sodium, 20g carbohydrate, 2g fiber, 28g protein.

 


 

1/4 cup dried cranberries

1 tbsp. Dijon mustard

1 1/2 tsp. lemon juice

1 1/2 tsp. light mayonnaise

1 1/2 tsp. honey

2 tbsp. olive oil

2 cups loosely packed baby kale, coarsely chopped

1 cup cooked pearl couscous

4 (8-oz.) flounder fillets (1/2-inch thick)

 

1.  Preheat oven to 400°F. Coat a large baking dish with nonstick cooking spray. Place cranberries in a small microwave-safe bowl; add 2 tablespoons water. Microwave on HIGH 30 to 60 seconds or until cranberries are plump; drain, and set aside.

2.  For the mustard sauce, in a small bowl combine mustard, lemon juice, mayonnaise and honey. Add olive oil, whisking until well combined. In a medium bowl combine kale, couscous, cranberries and 2 tablespoons of the mustard sauce. Season with salt and pepper to taste; toss to coat.

3.  To assemble the roulades, place fillets on a clean work surface. Distribute kale mixture evenly over top of each fillet. Starting with the tail end, roll to enclose filling; secure with a toothpick. Place roulades, seam side down, in baking dish. Drizzle remaining mustard sauce evenly over fillets.

4. Bake 15 to 18 minutes or until fish flakes easily with a fork. Remove toothpicks, and serve.

 

Make it a meal:
Serve with oven-roasted butternut squash.

Cook’s tip:
Double the ingredients for the mustard sauce, and serve drizzled over vegetables or fish.

Culinary:
Flounder are valued for their fine texture and delicate flavor. Flounder may be cooked by almost any method. Whole flounder are often stuffed.

Nutrition:
Kale is a cruciferous vegetable related to cabbage; it grows in a loose bunch and has green or blue-green leaves with a thick center rib. The thick center rib needs to be removed before cooking.

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