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Sauteed Flounder with Orange-Shallot Sauce

Spring 2004, The Essential EatingWell Cookbook (2004)

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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.


Sauteed Flounder with Orange-Shallot Sauce Recipe

Makes: 4 servings

Active Time:

Total Time:

Ingredients

  • 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

  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.

Tips & Notes

  • 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

Per serving: 222 calories; 7 g fat (2 g sat, 2 g mono); 59 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 23 g protein; 0 g fiber; 237 mg sodium; 612 mg potassium.

Nutrition Bonus: 38 mg vitamin c (60% dv), 612 mg potassium (31% dv), 40 mcg folate (20% dv).

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


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