Sauteed Flounder with Orange-Shallot Sauce

Preparation

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 (see Tip). 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.
4. 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.
5. Transfer fish to individual plates, top with sauce and serve.

Tips

1. A large nonstick skillet is highly recommended. Otherwise, cook the fillets in two batches, using 1-1/2 teaspoons oil per batch.

2. At the Fish Counter: When buying fish, trust your instincts. Look for red gills, bright reflective skin, firm flesh, an undamaged layer of scales and no browning anywhere. The smell should be sweet, like a morning on the beach. The best whole fish look alive, as if they just came out of the water.

Per serving: 222 calories; 7 g fat (2 g saturated fat, 2 g mono unsaturated fat); 59 mg cholesterol; 6 g carbohydrates; 23 g protein; 0 g fiber; 237 mg sodium; 612 mg potassium

Nutrition Bonus:38 mg vitamin c (60% dv), 612 mg potassium (31% dv), 40 mcg folate (20% dv).

Exchanges:1/2 fruit, 1/2 vegetable, 3 very lean protein, 1 fat

Contributed by: EatingWell.com

Look for Pacific Flounder. Its delicate flavor is wonderfully balanced by the sweet and savory combination of orange, shallot and mustard. A large nonstick skillet is highly recommended. Otherwise, cook the fillets in two batches, using 1 1/2 teaspoons oil per batch.