Sauteed Flounder with Orange-Shallot Sauce

  • Active Time 30m
  • Total Time 30m

4 servings

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.

ingredients

  • 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 (see Ingredient Note)
  • 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

directions

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 (see Equipment Note). 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.

Equipment Note: A large nonstick skillet is highly recommended. Otherwise, cook the fillets in two batches, using 1 1/2 teaspoons oil per batch.



Ingredient Note: 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.

Recipe reprinted by permission of Publisher. All rights reserved.

RecID 9635

nutrition information per serving

222 calories; 7g total fat; 2g total saturated fat; 59mg cholesterol; 237mg sodium; 6g carbohydrates; 0g fiber; 23g protein

These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.

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