Sautéed Haddock With Orange-Shallot Sauce

By sunitagt

Calories 205
Fat 6 g
Saturated fat 2 g
Cholesterol 63 g
Carbohydrates 13 g
Dietary fiber 0 g
Protein 19 g
Sodium 322 g

Ingredients

• 1/3 cup all-purpose flour
• 1/4 teaspoon salt, or to taste
• Freshly ground pepper, to taste
• 1 pound haddock fillets, Pacific flounder or sole
• 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
• 2 teaspoons butter
• 2 tablespoons chopped fresh parsley

Preparation

Step 1

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 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. 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. Transfer fish to individual plates, top with sauce and serve.