Healthy Kale – The Queen Of Greens
Kale has become so popular, a greengrocer commented to me recently, “years ago nobody wanted it, now it’s walking out the door”. It’s new status as the healthiest vegetable on the planet would have something to do with that of course. The Queen Of Greens, it may provide significant health benefits including protection against cancer and lower cholesterol. I was craving something super healthy for dinner yesterday, realised it was Wednesday so jumped in the car and headed to South Melbourne Market.
I wanted to buy some ingredients to make a dish I found on Gourmet Traveller’s website, Roast Ocean Trout with Kale, Fennel and Chickpeas. Walking around browsing the different stalls, I soaked up the atmosphere of the market and came home with a box full of fish, vegetables, fruit, bread and flowers.
The fish mongers at South Melbourne Market sell the best fish, always fresh, shiny and melt in your mouth. It’s the best fresh produce market in Melbourne. I remember visiting as a child with my Mother often and being fascinated by all the different stalls and the buzz of the market. It was a treat when we joined the always long queue for one of the famous Dim Sim’s at the end of our shopping.
Glistening fresh fish from the market and some dark leafy greens.
My family loved this dish, I’m looking forward to making it again. Next time I’ll ask the fishmonger to pin bone the fish for me, I forgot and found it very difficult to pull the bones out myself without special fish bone tweezers. By the way Kylie from the gorgeous blog Townmouse Countrymouse has written a beautiful piece on me, where I answer some foodie questions. Here’s the link if you’d like to have a look and leave a comment.
Roast Ocean Trout With Kale, Fennel and Chickpeas
2 baby fennel bulbs, thinly sliced
1 garlic clove, finely chopped
Finely grated rind and juice of 1 lemon, plus extra wedges to serve
1 bunch curly kale, coarsely torn into bite sized pieces
400gm can chickpeas
190ml chicken or vegetable stock
4 pieces skinless ocean trout fillets, pin-boned
Preheat oven to 200C.
Heat oil in a large saucepan, add leek and half the fennel and cook until tender.
Add garlic and half the lemon rind and cook for a further minute.
Add the kale, stir every now and then until just wilted. Then add the chickpeas and stock, bring to simmer. Season and keep warm.
Place Ocean Trout on a tray lined with baking paper, drizzle with olive oil and season. Sprinkle with remaining lemon rind and roast for 8-10 minutes.
Add lemon juice to chickpea/kale mixture then divide among plates. Top with trout and remaining fennel. Serve with lemon wedges.
Recipe adapted from Gourmet Traveller Magazine