Sauteed Flounder with Orange-Shallot Sauce

5 Ratings
  • 5 3
  • 4 1
  • 3 0
  • 2 0
  • 1 1

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.

Natalie Danford
Source: EatingWell Magazine, Spring 2004

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Recipe Summary

total:
30 mins
Servings:
4

Nutrition Profile:

Nutrition Info
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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 (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.

  • 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

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.

Nutrition Facts

Per Serving:
205 calories; protein 15.4g; carbohydrates 12.8g; dietary fiber 0.4g; sugars 5.9g; fat 7.8g; saturated fat 2.2g; cholesterol 56.1mg; vitamin a iu 537.5IU; vitamin c 34.6mg; folate 32mcg; calcium 41.7mg; iron 0.8mg; magnesium 34mg; potassium 386.9mg; sodium 480.7mg; thiamin 0.1mg.
Exchanges:

1/2 fruit, 1/2 vegetable, 3 lean protein, 1 fat
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