View cart background image
Free Shipping Over $49
Get Timely and Delicious Recipe Updates Shopping Ideas For You

Sauteed Flounder with Orange-Shallot Sauce

Source: © EatingWell Magazine
Recipe Add to Fav Save Recipe View Fav view my favorites Email Friend email recipe to a friend
Rate/Review this Recipe
Active Time:  30 Minutes
Total Time:  30 Minutes
  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.
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
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

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.
Sauteed Flounder with Orange-Shallot Sauce Recipe at
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 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.

Recipe reprinted by permission of © EatingWell Magazine. All rights reserved.
Date Added: 09/01/2008
Nutrition Facts per Serving
Yield:   4 servings
Calories: 222
Fat. Total: 7g
Protein: 23g
Carbohydrates, Total: 6g
Fat, Saturated: 2g
% Cal. from Fat: 28%
Cholesterol: 59mg
Sodium: 237mg
Save Recipe Send to Friend Similar Recipes
Recipe error? Contact customer service.
McAfee Secure sites help keep you safe from identity theft, credit card fraud, spyware, spam, viruses and online scams 


Price Match Guarantee
Satisfaction Guarantee
Shopping Rewards


Who doesn't? Get recipes now.