Saturday, January 22, 2011

Mushroom-Crusted Sole with Creamed Kale

This recipe included a yummy mushroom "crust," which is actually more like a topping, and kale simmered in coconut milk. Get the kale started first since it needs a bit of time to become tender. If you are short on time, or already have spinach on hand, you can use it instead of the kale and cut your time in half. Enjoy!

Adapted from

Serves 4.

2 Tbsp coconut oil
2 Tbsp grassfed unsalted butter (or coconut oil)
2 garlic cloves, finely chopped
1 medium shallot, finely chopped
2-3 bunches of kale, stems removed, leaves chopped, or 10-oz baby spinach
1 cup full-fat coconut milk (if using spinach, reduce to 1/2 cup)
pinch of cayenne pepper
1/4 pound shiitake mushrooms, stems removed, caps thinly sliced
2 Tbsp almond meal/flour (Try grinding raw almonds in food processor to a fine meal; it works great!)
extra virgin olive oil
sea salt
freshly ground black pepper
four lemon sole fillets (You can substitute flounder or another whitefish, but try to stay with a wild-caught, sustainable option.)


  1. Preheat broiler and position rack approximately 8 inches from heat.
  2. In a large skillet, melt 1 Tbsp coconut oil. Saute 1 clove garlic and half of the chopped shallot over medium-high heat until fragrant, about 1 minute.
  3. Add kale a little at a time, in handfuls, and toss until wilted. Add a little more coconut oil, if needed.
  4. Add coconut milk and bring to a boil. Reduce heat to medium and simmer for about 20 minutes or until kale reaches the consistency you desire.
  5. Season with cayenne, salt, and pepper.
  6. While kale cooks, Melt 1 Tbsp coconut oil in a medium skillet. Add the remaining garlic clove and minced shallot and saute over medium heat until fragrant, about 2 minutes. 
  7. Add the shiitake, season with salt and pepper, and cook, stirring occasionally, until tender, about 4 minutes. Add butter and almond meal and saute for an additional 1 minute. Remove from heat.
  8. Line a large baking sheet with foil and lightly coat with coconut oil. Set the fish on the foil and season with salt and pepper. Spoon mushroom topping evenly among the fish and pat into the fillets.
  9. Broil fish 4-5 minutes or until cooked through. 
  10. To serve, transfer the fish to plates and spoon creamed kale on the side.


  1. The fish came out unbelievable! The kale was good but a little coconuty-tasting for me. My whole family (even our 2-year-old) devoured the fish, though!! Yum!

    1. Hi, Nicole! I'm g;ad you liked it! Although not quite as healthy, expeller-pressed coconut oil still has many great health benefits and has a neutral flavor. It may work better for you in recipes like this one. Wilderness Family Naturals carries a nice one: Thanks for the note!