Sauteed Flounder with Orange-shallot and wine sauce

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.

maine-avenue-fish-market

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.

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coating the fish with flour seasoned with salt and pepper

 

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The fish has been pan fried, the shallots dijon mustard, white wine and orange juice simmers

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Add a knob of butter and some dill

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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

METHOD

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/

31 comments

  1. Hi, Loretta! This looks so delicious! Happy FF20 to you.
    Btw, I could sense that the link problem did not work? 😦 I must have been a lousy teacher. Hahaha!

    PS: I enjoyed the exchange of emails. 😉

    Liked by 1 person

    1. Ha ha Jhuls you’re right, I’ll email you again about it :). Just getting to the party, a bit late, but I’m gonna try and catch up and see what everyone has brought to the table.

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      1. Ugh! I haven’t visited some of the guests, Loretta. But I’ll make it up to them. I don’t think I stopped by your blog, too. 😦 I will make sure to check what you had for us. 😉

        Have a wonderful week. ❤

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      2. See? Why did I forget that I am commenting on your FF20 post? Just took a little break from work and decided to stop by WP… sorry for that, Loretta. 😀

        Hugs to you… ❤

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  2. The combination of ingredients in this dish are just amazing. Lovely recipe, thanks so much for sharing it at Fiesta Friday! 🙂

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  3. This is a lovely set of photos with your fish recipe! My usual response to fish recipes is to say ‘oh well, that’s not for me’. In this case, however, you are enticing me to perhaps try something different 🙂 !

    Liked by 1 person

  4. Delicate fish + citrus + wine is always a winner at our home. I love this new combination ( I usually do the standard lemon/wine/butter/caper mix ). Thank you for bringing! I think I need one of your zest’s — I nearly drove myself nuts this morning trying to juice enough lemon for a pie . . . with my bare hands and no strainer. 🙂

    Liked by 1 person

    1. Thanks so much for your thoughts on this fish dish. It’s quite nice for a weekday meal, but you can even dress it up and entertain friends with this dish. We replaced our electric juicer to my wooden one, it works wonders! 🙂

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  5. Hi Loretta x I love fish so much that I could eat it every day and not get tired of it! Your orange and mustard sauce sounds like a wonderful combination – this is definitely a recipe that I will try. I’ve not seen swai here but we definitely get flounder! Happy Fiesta Friday and have a wonderful weekend too x

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    1. Any delicate fish would do Selma. I’ve tried it with different types. It’s a good weeknight recipe, but you can also dress it up and entertain with it. The subtle flavors really make this pretty special. Thanks, have a wonderful weekend too.

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