Sauteed Flounder with Orange-Shallot Sauce
Tip: A large nonstick skillet is highly recommended. Otherwise, cook the fillets in two batches, using 1 1/2 teaspoons oil per batch.
At the Fish Counter When buying fish, trust your instincts. Look for red gills, bright reflective skin, firm flesh, an undamaged layer of scales and no browning anywhere. The smell should be sweet, like a morning on the beach. The best whole fish look alive, as if they just came out of the water.
1/2 fruit, 1/2 vegetable, 3 lean protein, 1 fat