Photographer: Burris, Ken
Publish Date: 2008-11-01
Yield: 4 servings
Total Time: 30 minutes
Prep Time: 30 minutes
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
- 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 Tips & Notes:
- 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.
Per serving: 222 calories; 7 g fat (2 g saturated fat, 2g mono unsaturated fat); 59 mg cholesterol; 6 g carbohydrates; 23 g protein; 0 g fiber; 237 mg sodium; 612 mg potassium
Nutrtion Bonus: 38 mg vitamin c (60% dv), 612 mg potassium (31% dv), 40 mcg folate (20% dv).
Exchanges: 1/2 fruit, 1/2 vegetable, 3 very lean protein, 1 fat
- Degree of Difficulty
- Special Health Consideration(s)
- Low Calorie
- Low Carb
- Low Sat Fat
- Low Sodium
- High Potassium
- Heart Healthy
- Healthy Weight
- Seasons & Occassions
- New Year's
- Bridal Shower
- Baby Shower
- Mother's Day
- Valentine's Day
- Main Ingredient(s)
- Dish Type(s)
- Main Dish
Scaling Disclaimer: EatingWell recipes are tested extensively in the EatingWell Test Kitchen. Eating Well cannot guarantee a recipe that has been scaled to make a different number of servings from the original. Also note that scaling only applies to the ingredient measurements: no adjustment is made to the recipe instructions, so pan sizes and cooking times and ingredient amounts referred to in the text of the recipe only apply to the original number of servings.