Sauteed Flounder with Orange-Shallot Sauce - 12g Carbs
From Eating Well Magazine
Yield: 4 servings
Active Time: 30 minutes
Total Time: 30 minutes
Ease of preparation: Easy
Flounder is one of the more readily available Atlantic fish. 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.
1/3 cup all-purpose flour
1/2 tsp salt, or to taste
Freshly ground pepper to taste
1 lb flounder, sole or haddock fillets
1 Tbsp 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 tsp butter
2 Tbsp chopped fresh parsley
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.
Per serving:
222 Calories, 7g Fat (2g Sat, 3g Mono), 59mg Cholesterol, 12g Carbs,
23g Protein, 0g Fiber, 237mg sodium
Nutrition bonus: 38 mg vitamin c (60% dv), 612 mg potassium (31% dv),
40 mcg folate (20% dv)
Tip: A large nonstick skillet is highly recommended. Otherwise, cook
the fillets in two batches, using 1 1/2 teaspoons oil per batch.