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20 minute dinner recipes

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Sauteed Flounder with Orange-Shallot Sauce

http://www.eatingwell.com/recipes/sauteed_flounder_with_orange_shallot_sauce.html

From EatingWell:  Spring 2004, The Essential EatingWell Cookbook (2004)

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.

4 servings | Active Time: 30 minutes | Total Time: 30 minutes

Ingredients

Preparation

  1. Mix flour, salt and pepper in a shallow dish. Thoroughly dredge fish fillets in the mixture.
  2. 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.
  3. 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.

Nutrition

Per serving : 222 Calories; 7 g Fat; 2 g Sat; 2 g Mono; 59 mg Cholesterol; 6 g Carbohydrates; 23 g Protein; 0 g Fiber; 237 mg Sodium; 612 mg Potassium

Exchanges: 1/2 fruit, 1/2 vegetable, 3 very lean protein, 1 fat

Tips & Notes