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Add a photoLook 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.
Ингредиенты
- 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
- Mix flour, salt and pepper in a shallow dish. Thoroughly dredge fish fillets in the mixture.
- 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.
- 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.
- A large nonstick skillet is highly recommended. Otherwise, cook the fillets in two batches, using 1 1/2 teaspoons oil per batch.
- 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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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% |
