In this easy haddock recipe, the fish's delicate flavor is wonderfully balanced by the sweet and savory combination of orange, shallot and mustard. You can also make this haddock recipe with flounder or sole from the Pacific (considered a good choice by the Monterey Bay Aquarium).

Natalie Danford
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Ingredients

Directions

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

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  • Heat oil in a large nonstick skillet over medium-high heat until shimmering but not smoking. 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.

Nutrition Facts

205 calories; 6.1 g total fat; 1.8 g saturated fat; 63 mg cholesterol; 322 mg sodium. 516 mg potassium; 12.8 g carbohydrates; 0.4 g fiber; 6 g sugar; 19 g protein; 555 IU vitamin a iu; 35 mg vitamin c; 38 mcg folate; 30 mg calcium; 1 mg iron; 37 mg magnesium;

Reviews (6)

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6 Ratings
  • 5 star values: 3
  • 4 star values: 2
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
01/30/2019
Used regular finely chopped white onion instead of shallots. Worked out very well. My husband and I both liked this and it was very easy and quick to make. Read More
Rating: 5 stars
10/01/2018
WONDERFUL!!! Such a great Sunday night dinner. I will definitely make this again. After flouring the fish I stuck it back in the fridge for about 20min so the breading could stick a little more. The pan frying technique was so easy & the fish did not break when removing from pan. Instead of shallots I used red onion and I added a little bit more dijon mustard & wine and less orange juice. That took away a lot of the sweetness & complimented the fish well. I paired the fish with sauteed swiss chard and a spring mix salad. Felt like I ate at a five star restaurant without the five star price!!! Thx eating well for all your delicious recipes! Read More
Rating: 5 stars
03/22/2018
One of the best white fish recipes! This sauce has so much depth incredible!! I used Halo oranges as substitute for regular oranges. Also used Ghee and olive oil in the pan making sure there was plenty in there for each fillet I put in one at a time. I also breaded them with almond flour to keep it gluten free. Paired with maple glazed Brussels sprouts and mashed potatoes and the oj sauce was perfect mixed in the potatoes on the plate. We licked our plates clean. Read More
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Rating: 3 stars
09/20/2015
Sweet This was a quick and easy way to prepare the fish. I would like it more if the orange didn't overpower the fish. Will prepare it again but with less orange and more wine. Pros: Quick and easy Cons: too sweet Read More
Rating: 4 stars
09/09/2015
Delicious and quick Like the other reviewer I didn't bread the fish because my filets had skin. I had to substitute sake for the white wine and only had one orange so I added the zest as well as the juice. It was too hot to bake the haddock my usual method and this was a great option. Pros: No oven required adaptable technique Cons: Getting the fish out of the pan without breaking was tricky Read More
Rating: 4 stars
08/07/2012
Easy and Delicious I made this tonight and it was pretty delicious. All I had was a sweet and spicy mustard and no Dijon so it was probably a little sweeter than it should be but it still came out great. Also I didn't bread the fish just pan fried it so it was probably a bit healthier as well. All together it took maybe 10-15 minutes tops. I will make again. Pros: Quick Easy Read More
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