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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 231.7
  • Total Fat: 6.5 g
  • Cholesterol: 61.6 mg
  • Sodium: 453.8 mg
  • Total Carbs: 14.8 g
  • Dietary Fiber: 0.6 g
  • Protein: 22.3 g

View full nutritional breakdown of Sauteed Flounder with Orange-Shallot Sauce calories by ingredient
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Sauteed Flounder with Orange-Shallot Sauce

Submitted by: GIRANIMAL

Introduction

From EatingWell.com.

Makes about 4 single-fillet servings. Serve with a steamed vegetable such as spinach or asparagus and atop rice or couscous. (Nutrition info is for fish only, not sides.)
From EatingWell.com.

Makes about 4 single-fillet servings. Serve with a steamed vegetable such as spinach or asparagus and atop rice or couscous. (Nutrition info is for fish only, not sides.)

Number of Servings: 4

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. Mix flour, salt and pepper in a shallow dish. Thoroughly dredge fish fillets in the mixture.
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. 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.

Number of Servings: 4

Recipe submitted by SparkPeople user GIRANIMAL.





TAGS:  Fish |

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