Sauteed Haddock with Orange-Shallot Sauce

Sauteed Haddock with Orange-Shallot Sauce

3 Reviews
From the EatingWell Kitchen

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).

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1/3 cup all-purpose flour
  • 1/4 teaspoon salt, or to taste
  • Freshly ground pepper to taste
  • 1 pound haddock fillets, Pacific flounder or sole
  • 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. 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 information

  • Per serving: 205 calories; 6 g fat(2 g sat); 0 g fiber; 13 g carbohydrates; 19 g protein; 38 mcg folate; 63 mg cholesterol; 6 g sugars; 0 g added sugars; 555 IU vitamin A; 35 mg vitamin C; 30 mg calcium; 1 mg iron; 322 mg sodium; 516 mg potassium
  • Nutrition Bonus: Vitamin C (59% daily value)
  • Carbohydrate Servings: 1
  • Exchanges: 1/2 fruit, 1/2 vegetable, 3 lean protein, 1 fat

Reviews 3

September 20, 2015
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By: chill
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
September 08, 2015
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By: EatingWell User
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
August 07, 2012
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By: phatty
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