We typically strive to incorporate fish in our diets, especially varieties that contain heart-healthy omega 3 fatty acids. I often look for wild-caught rather than farm-raised, but that sometimes limits my choices. My favorite trip about once a month is going to the fish market to choose from an array of seafood that comes from all over the world. I grew up eating fish whole, in other words with the bones intact. Seafood is an important source of protein in many diets around the world, especially in coastal areas.
Flounder is the fish required for this recipe – it is one of the more readily available Atlantic fish. It’s delicate flavor is wonderfully balanced by the sweet and savory combination of orange, shallot and mustard in this recipe. I did not have flounder in my freezer, so made do with swai. Swai is a white-flesh fish (typically available in fillet form) with a sweet mild, taste and light flaky texture that can be broiled, grilled, or coated with bread crumbs and fried. It can be prepared simply, but also takes well to sauces. I adapted this recipe from Eating Well.
INGREDIENTS – 4 servings
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 ( I used swai)
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
Dried or freshly chopped dill
2 teaspoons butter
2 tablespoons chopped fresh parsley for garnish
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. 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 shallots 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. Add the fish back to the pan to absorb all the yummy sauce. Transfer fish to individual plates and pour remaining sauce over fish.
I’m taking this to Angie’s virtual party that she hosts every Friday. It’s a fun time, we share recipes, drinks, gardens, and anything that comes to mind. Thank you Angie, and thanks to our co-hosts Fae and Suzanne. http://thenovicegardener.wordpress.com/2014/06/13/fiesta-friday-20/