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Flounder, Kale and Couscous Roll-Ups


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.

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

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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