Sauteed Flounder with Orange-Shallot Sauce

prep time:: 30 min
total time:: 30 min

Makes 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
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

1
1. Mix flour, salt and pepper in a shallow dish. Thoroughly dredge fish fillets in the mixture.
2
2. 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.
3
3. 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.
4
TIP: A large nonstick skillet is highly recommended. Otherwise, cook the fillets in two batches, using 1 1/2 teaspoons oil per batch.
5
TIP: Try adding a little orange zest if a more orange flavor is desired.

notes

NUTRITION INFORMATION: Per serving: 222 calories; 7 g fat (2 g sat, 3 g mono); 59 mg cholesterol; 12 g carbohydrate; 23 g protein; 0 g fiber; 237 mg sodium; 612 mg potassium.

Source: Eating Well