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Sauteed Flounder with Orange-Shallot Sauce

Source: © EatingWell Magazine
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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.
RECIPE 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
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 Cooking.com
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 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
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