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  • Sauteed Flounder with Orange-Shallot Sauce

    1 vote
    Sauteed Flounder with Orange-Shallot Sauce
    Prep time:
    Cook time:
    Servings: 4
    by Wendy Saxena-Smith
    139 recipes
    		 >
    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 Pacific 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
    • On the Side:
    • Steamed broccoli (1 cup)
    • Basic Green Salad with Vinaigrette
    • Brown rice (1/2 cup, cooked)
    • Banana-Cinnamon Frozen Yogurt
    • Other Main:
    • Chaquiles Casserole

    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.
    4. A large nonstick skillet is highly recommended. Otherwise, cook the fillets in two batches, using 1 1/2 teaspoons oil per batch.
    5. 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.

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