Sautéed Flounder with Orange-Shallot Sauce
- 1/3 cup wheat flour
- Freshly ground black pepper to taste
- 1 lb. flounder, sole or haddock fillets
- 1 Tbsp. extra-virgin olive oil
- 1 large shallot, finely chopped (about 1/3 cup)
- ½ cup dry white wine
- 1 cup freshly squeezed orange juice
- 2 heaping tsp. Dijon mustard
- 10 squirts spray butter
- 2 Tbsp. chopped fresh parsley
Mix flour and pepper in a shallow dish. Thoroughly dredge fish fillets in the mixture.
Heat oil in a large non-stick skillet over med-high heat until shimmering but not smoking. Add the fish and cook until lightly browned and just opaque in the center, 3 – 4 minutes per side. Transfer to a plate and cover loosely with foil.
Add shallot to the pan and cook over med-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 – 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. Transfer to individual plates, top with sauce and serve.