Rating: 4.33 stars
6 Ratings
  • 5 star values: 3
  • 4 star values: 2
  • 3 star values: 1
  • 2 star values: 0
  • 1 star values: 0

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).

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total:
30 mins
Servings:
4
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • 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. 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 Facts

205 calories; protein 19g; carbohydrates 12.8g; dietary fiber 0.4g; sugars 5.9g; fat 6.1g; saturated fat 1.8g; cholesterol 63.5mg; vitamin a iu 554.9IU; vitamin c 34.6mg; folate 37.9mcg; calcium 30.2mg; iron 0.8mg; magnesium 36.6mg; potassium 515.9mg; sodium 322.1mg; thiamin 0.1mg.

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

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