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.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
Mix flour, salt and pepper in a shallow dish. Thoroughly dredge fish fillets in the mixture.
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.
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.
- Per serving
- Saturated Fat
- Monounsaturated Fat
- Dietary Fiber
- Added Sugars
- 1/2 fruit
- 1/2 vegetable
- 3 very lean protein
- 1 fat
- Carbohydrate Servings
- 38 mg vitamin c (60% dv)
- 612 mg potassium (31% dv)
- 40 mcg folate (20% dv).