- 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
Sauteed Flounder with Orange-Shallot SauceSubmitted by: GIRANIMAL
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.)
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
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.