Sauteed Flounder with Orange-Shallot Sauce

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Look for Pacific Flounder. Its delicate flavor is wonderfully balanced by the sweet and savory combination of orange, shallot and mustard. A large nonstick skillet is highly recommended. Otherwise, cook the fillets in two batches, using 1 1/2 teaspoons oil per batch.

Sauteed Flounder with Orange-Shallot Sauce
photographer: Ken Burris
Nutritionist Tested & Approved
Ingredients
  • Total Time: 30 minutes

  • 1/3 cup all-purpose flour

  • 1/2 teaspoon salt, or to taste

  • Freshly ground pepper, to taste

  • 1 pound Pacific sole or flounder, sole or haddock fillets

  • 1 tablespoon extra-virgin olive oil

  • 1 large shallot, finely chopped (about 1/3 cup)

  • 1/2 cup dry white wine

  • 1 cup freshly squeezed orange juice

  • 2 heaping teaspoons Dijon mustard

  • 2 teaspoons butter

  • 2 tablespoons chopped fresh parsley

Directions
  1. 4 servings

  2. Mix flour, salt and pepper in a shallow dish. Thoroughly dredge fish fillets in the mixture.

  3. Heat oil in a large nonstick skillet over medium-high heat until shimmering but not smoking (see Tip). Add the fish and cook until lightly browned and just opaque in the center, 3 to 4 minutes per side. Transfer to a plate and cover loosely with foil.

  4. Add shallot to the pan and cook over medium-high heat, stirring often, until softened and beginning to brown, about 3 minutes. Add wine and bring to a simmer, scraping up any browned bits. Cook until most of the liquid has evaporated, 1 to 2 minutes. Add orange juice and mustard; bring to a boil. Reduce heat to low and simmer until the sauce thickens a bit, about 5 minutes. Add butter and parsley; stir until the butter has melted. Transfer fish to individual plates, top with sauce and serve.


Nutritional Facts

Servings
4
Per serving
Calories
229
Carbohydrates
13g
Fat
7g
Saturated Fat
2g
Monounsaturated Fat
3g
Protein
23g
Cholesterol
59mg
Dietary Fiber
0g
Potassium
614mg
Sodium
237mg
Added Sugars
0g
Exchanges
1/2 fruit
1/2 vegetable
3 very lean protein
1 fat
Carbohydrate Servings
1
38 mg vitamin c (60% dv)
612 mg potassium (31% dv)
40 mcg folate (20% dv).

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