Blanch the kale in a pan of boiling water for 4 minutes or until the kale is just blanched.

Drain the kale.

Heat the extra-virgin olive oil in a skillet over medium to high heat.

Add the minced garlic and chili flakes, then cook, stirring, for a minute or so.

Add the drained kale, season and toss a few times to coat evenly.

Cook for another 8 minutes until tender.

Heat the olive oil in the skillet over medium to high heat.

Use the flour to coat whitefish fillets, shake off excess flour.

Cook the whitefish for 3 minutes on each side until golden brown.