Sauteed Flounder with Orange-Shallot Sauce Recipe

Looking for an easy Sauteed Flounder with Orange-Shallot Sauce recipe? Learn how to make Sauteed Flounder with Orange-Shallot Sauce using healthy ingredients.


Submitted by wolvie2822

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.

Recipe Ingredients for Sauteed Flounder with Orange-Shallot Sauce

1/3 cup all-purpose flour
1/2 tsp salt
1 Black pepper, to taste
1 lb flounder fillets
1 tbsp canola oil
1/3 cup shallot, finely chopped
1/2 cup dry white wine
1 cup orange juice
2 tsp Dijon mustard
2 tsp butter
2 tbsp dried parsley

Recipe Directions for Sauteed Flounder with Orange-Shallot Sauce

  1. Mix flour, salt, and pepper in a shallow dish.

  2. Thoroughly dredge fish fillets in the mixture.

  3. Heat oil in a large nonstick skillet over medium-high heat until shimmering but not smoking.

  4. Add the fish and cook until lightly browned and just opaque in the center, 3-4 minutes per side.

  5. Transfer to a plate and cover loosely with foil.

  6. Add shallot to the pan and cook over medium-high heat, stirring often, until softened and beginning to brown, for 3 minutes.

  7. Add wine and bring to a simmer, scraping up any browned bits.

  8. Cook until most of the liquid has evaporated, 1-2 minutes.

  9. Add orange juice and mustard; bring to a boil.

  10. Reduce heat to low and simmer until the sauce thickens a bit, for 5 minutes.

  11. Add butter and parsley; stir until the butter has melted.

  12. Transfer fish to individual plates, top with sauce and serve.

Categories

Fish, Main Dish

Nutrition Facts
Serving Size 221.2g
Amount Per Serving
Calories
253
Calories from Fat
56
% Daily Value*
Total Fat
6.2g
10%
Saturated Fat
0.9g
4%
Trans Fat
0.0g
Cholesterol
77mg
26%
Sodium
496mg
21%
Potassium
594mg
17%
Total Carbohydrates
13.0g
4%
Dietary Fiber
1.0g
4%
Sugars
2.4g
Protein
29.4g
Vitamin A 13% Vitamin C 21%
Calcium 6% Iron 11%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B-
  Good points
  • Low in saturated fat
  • High in phosphorus
  • Very high in selenium
  • High in vitamin B12
  •   Bad points
  • Contains alcohol
  • Join Calorie Count - It's Easy and Free!
    CREATE FREE ACCOUNT
    Advertisement