Pan Seared Dole with Kale

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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 844.0
  • Total Fat: 21.5 g
  • Cholesterol: 240.0 mg
  • Sodium: 466.0 mg
  • Total Carbs: 78.0 g
  • Dietary Fiber: 6.0 g
  • Protein: 93.0 g

View full nutritional breakdown of Pan Seared Dole with Kale calories by ingredient
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Submitted by:


I love this Kale recipe & wanted to add some Dover Sole. I love this Kale recipe & wanted to add some Dover Sole.
Number of Servings: 1


    6 cups chopped fresh kale
    1 TBSP olive oil
    1 TBSP maple syrup
    4 cloves garlic, chopped
    2 tsp fresh ginger root, chopped
    lemon juice and salt to taste
    Dover Sole


In large sucepan with cover, saute garlic and ginger in olive oil for 4-5 minutes until soft. Add maple syrup and saute another minute. Add fish Allow the fish to cook then add Kale. Cover for 2-3 minutes to allow kale to wilt slightly, then uncover and toss greens. Saute another few minutes until tender but still green. Remove from heat, add a dash of salt and a squirt of lemon juice.

Number of Servings: 1

Recipe submitted by SparkPeople user HIKETOHEIGHTS.

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