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.