Sauteed Haddock with Orange-Shallot Sauce

From EatingWell: July/August 2012

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).

Sauteed Haddock with Orange-Shallot Sauce Recipe

Makes: 4 servings

Active Time: 30 minutes

Total Time: 30 minutes

Nutrition Profile

View Our Nutrition Guidelines »

Ingredients

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

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

Per serving: 205 calories; 6 g fat ( 2 g sat , 3 g mono ); 63 mg cholesterol; 13 g carbohydrates; 0 g added sugars; 19 g protein; 0 g fiber; 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

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