Sauteed Flounder with Orange-Shallot Sauce

Sauteed Flounder with Orange-Shallot Sauce

6 Reviews
From: EatingWell Magazine, Spring 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.

Ingredients 4 servings

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  • 1/3 cup all-purpose flour
  • 1/2 teaspoon salt, or to taste
  • Freshly ground pepper, to taste
  • 1 pound Pacific 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

Preparation

  • Active

  • Ready In

  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.
  • 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.

Nutrition information

  • Per serving: 205 calories; 8 g fat(2 g sat); 0 g fiber; 13 g carbohydrates; 15 g protein; 32 mcg folate; 56 mg cholesterol; 6 g sugars; 0 g added sugars; 537 IU vitamin A; 35 mg vitamin C; 42 mg calcium; 1 mg iron; 481 mg sodium; 387 mg potassium
  • Nutrition Bonus: Vitamin C (60% daily value), Folate (20% dv), Potassium (17% dv).
  • Carbohydrate Servings: 1
  • Exchanges: 1/2 fruit, 1/2 vegetable, 3 lean protein, 1 fat

Reviews 6

November 20, 2014
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By: MaxBew
Delicious Just made this tonight and following one of EW's Healthy-eating plans enjoyed it with Sesame Snap Peas with Carrots & Peppers, Basic Green Salad and Brown Rice. Everything was delicious! I followed all recipes exactly. My only complaint was my fish fell apart (used fresh Sole) however with the Orange Shallot sauce spooned on top it looked fine. We are trying to eat more fish in our diet and this recipe is a keeper! Thanks EW! Pros: Quick Cons: Fish fell apart
October 20, 2013
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By: EatingWell User
Wonderful flavor! This recipe is outstanding in my opinion and gets the point across about using a flavorful wine reduction. My boyfriend couldn't stop talking about this one. The addition of the dijon mustard brought out all the great flavor. I did not have a problem with fish sticking to the pan. I will be making this again this week. I used cod with this recipe, and think any delicate white fish will do nicely. This is a recipe good enough to share. Pros: Easy and delicious Cons: None
May 17, 2012
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By: EatingWell User
Favorite for Family or Entertaining Sometimes the fish falls apart, but then I just serve it in the sauce almost like a stew. It's always wonderful, and guests always rave about it. It's great over grains or with boiled potatoes. A favorite go-to recipe. Pros: Easy, Reliable, Yummy Cons: None
January 16, 2012
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By: EatingWell User
not what it describes i always read the reviews before making a recipe to make sure if i should adjust anything. one reviewer said she used previously frozen fish and i decided i would use it too since thats what i had on hand. after dreging it and cooking it in the pan on side 1, i couldnt flip it over and it just started to fall apart. normally recipes will say if it should use fresh or if frozen is okay. DONT USE THE FROZEN! i dont know what went wrong but it ended up just being a pile of mush. Pros: flavor was good Cons: fish was just a ball of mush!
November 08, 2011
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By: EatingWell User
Quick & Easy Weeknight Dish Followed this recipe completely and it turned out great. It's perfect for weeknight dish since ingredients are simple ones you usually have on hand. I used frozen wild-caught flounder and it was delicious.
September 12, 2011
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By: stepri2000
Delicious I wasn't sure about the combination of orange juice and mustard, but it was amazing. Excellent on scallops too!