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.

Makes 4 servings

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

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

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 INFORMATION: Per serving: 222 calories; 7 g fat (2 g sat, 3 g mono); 59 mg cholesterol; 12 g carbohydrate; 23 g protein; 0 g fiber; 237 mg sodium; 612 mg potassium.

Nutrition Bonus:Vitamin C (60% daily value), Folate (20% dv), Potassium (17% dv).

1 Carbohydrate Serving

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

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.

My husband and I whipped this up in no time and it was fabulous. I've never made haddock before and this recipe couldn't have been any tastier, quicker or more easy. The sauce was really good and it makes quite a bit, so I drizzled it over whole wheat cous cous for a side dish. Delicious!

Dawn, Harrisburg, PA

I made this dish using flounder and it was very good. The orange sauce soaked in perfectly with the pan fried fish and gave it a distinctive taste. I would make this again.

Pam, Pittsburgh, PA