Fish

Sauteed Flounder with Orange-Shallot Sauce takes several minutes to prepare.

Sauteed Flounder with Orange-Shallot Sauce takes several minutes to cook.

Sauteed Flounder with Orange-Shallot Sauce makes 4 servings.

The ingredients for Sauteed Flounder with Orange-Shallot Sauce are:

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

Here is how you make Sauteed Flounder with Orange-Shallot Sauce:

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: 4Recipe submitted by SparkPeople user GIRANIMAL.

The nutritional information for Sauteed Flounder with Orange-Shallot Sauce is:

• 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