Sautéed Flounder with Orange-Shallot Sauce

Ingredients

• Wheat flour

  White, all-purpose, unenriched

  ⅓ cup or 42g

• Salt

  Table

  ½ tsp or 3g

• Pepper

  Spices, black

  1 dash or 0.1g

• Flatfish

  Fish, (flounder and sole species), raw

  16 oz or 453g

• Olive oil

  Salad or cooking

  1 tbsp or 14g

• Shallots

  Raw

  4 tbsp chopped or 40g

• White wine

  Alcoholic beverage, table

  4 fl oz or 118g

• Orange juice

  1 cup or 249g

• Dijon mustard

  Grey poupon

  2 tsp or 10g

• Butter

  Unsalted

  2 tsp or 9g

• Parsley

  Raw

  2 tbsp or 8g

Directions

1. Mix flour, salt and pepper in a shallow dish. Thoroughly dredge fish fillets in the mixture.
2. Heat oil in a large non-stick skillet over medium-high heat until shimmering but not smoking. 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.
4. 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.
5. Transfer fish to individual plates, top with sauce and serve.
6. Serve immediately and enjoy!

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