Baked Flounder with roasted carrots and sautéed kale
This is my go-to meal because it is healthy, delicious and easy (ish) to make! Make sure you are using a good quality Extra Virgin Olive Oil!
(While looking at these ingredients, you may notice that I don't measure salt, pepper, and things like garlic powder. I always use my eyes and intuition to guide me. Remember, you can always add salt to the final product! I also don't technically measure EVOO (extra virgin olive oil) but I put that amount as a guideline for you. I am pretty heavy handed when it comes to EVOO, but no other oil! I grew up on it and there are tons of research to support how it can benefit us from being anti-inflammatory to offering cardiovascular protection. Plus the high polyphenols in EVOO can help manage blood glucose levels, and have been linked to reduction in BMI, oxidative stress, body weight and HbA1C!)
Ingredients for Fish:
8 ounce flounder filet
1 garlic clove minced
Lemon juice squeezed from half of a lemon
1 TBSP Extra Virgin Olive Oil
Sweet Paprika just for sprinkle and color! (See photo)
Ingredients for Carrots
2 Large Organic Carrots skinned and chopped into 1 1/2 inch thick pieces
1 TBSP Extra Virgin Olive Oil
Ingredients for Kale
1 bunch of kale stemmed and coarsely chopped
1 garlic clove peeled and sliced
1-2 TBSP Olive Oil
1/2 cup of Bone Broth (I used the organic chicken bone broth from Trader Joes)
1-2 TBSP Red Wine Vinegar (optional)
1. Start with washing, prepping and cutting the kale and carrots first.
2. Preheat the oven to 400 F for the carrots. Meanwhile, sprinkle the olive oil, salt, and Dill on the carrots on a baking sheet and pop in the oven for about 20 minutes.
3. Since the Flounder cooks at 425 F for only 8 minutes, you will want to have the carrots cooked completely first. However, you can start salting the flounder filets and then season with pepper and some of the Sweet Paprika.
4. Stir the minced garlic, olive oil and lemon juice in a bowl well and then pour evenly over the filets to coat the entire fish. (I put the filets on a baking dish with parchment paper).
5. Option to take the remaining half of the lemon and slice it thin and throw on the fish before putting it in the oven.
6. While the carrots have about 5 minutes left, you can start on the Kale.
7. Use a stainless steel deep pan with a lid for the kale.
8. Heat up on med-high with olive oil and garlic until the garlic is soft and starts to smell good, but do not burn it!
9. Add the kale and bone broth to the pan and use a spoon to get broth and oil on the kale. Add salt and pepper! Cover with a lid for about 5-7 minutes. Once you see it start to wilt but it is still green, remove the lid. Option to add 1-2 TBSP of red wine vinegar. It may take a few more minutes for the liquid to evaporate and absorb into the kale.
10. After removing the carrots from the oven, put the temperature to 425 F and when it is ready, pop in the fish. This only takes about 8-10 minutes depending on the thickness of your filets and your oven! I would check it at 8 minutes and if it is flaking off, it is ready.
11. Once the fish is ready, remove from the oven. I would pop the carrots back in the oven to heat up for a few minutes!
12. I always like to cook the veggies first as they take more time than fish to cook!