Print Options:

Flounder, Kale and Couscous Roll-Ups

Yields4 ServingsPrep Time8 minsCook Time15 minsTotal Time23 mins

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.

 ¼ cup dried cranberries
 1 tbsp dijon mustard
 1 ½ tsp lemon juice
 1 ½ tsp light mayonnaise
 1 ½ tsp honey
 2 tbsp olive oil
 2 cups loosely packed baby kale, coarsely chopped
 1 cup cooked pearl couscous
 32 oz 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.

Nutrition Facts

4 servings

Serving size

1

Amount per serving
Calories310
% Daily Value *
Total Fat 12g16%

Saturated Fat 2g10%
Cholesterol 95mg32%
Sodium 730mg32%
Total Carbohydrate 20g8%

Dietary Fiber 2g8%
Protein 28g

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.