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Рецепт Sauteed Flounder with Orange-Shallot Sauce

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1 голос | 1124 визита

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.

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Порций: 4
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Ингредиенты

Cost per serving $1.13 view details
  • 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

Инструкции

  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.

Nutrition Facts

Amount Per Serving %DV
Serving Size 263g
Recipe makes 4 servings
Calories 180  
Calories from Fat 53 29%
Total Fat 6.06g 8%
Saturated Fat 1.77g 7%
Trans Fat 0.0g  
Cholesterol 5mg 2%
Sodium 383mg 16%
Potassium 583mg 17%
Total Carbs 23.21g 6%
Dietary Fiber 3.7g 12%
Sugars 7.53g 5%
Protein 5.11g 8%
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