Sauteed Haddock with Orange-Shallot Sauce

Sauteed Haddock with Orange-Shallot Sauce

Makes: 4 servings
Active Time: 30 minutes
Total Time: 30 minutes

In this easy haddock recipe, the fish’s delicate flavor is wonderfully balanced by the sweet and savory combination of orange, shallot and mustard. You can also make this haddock recipe with flounder or sole.

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Ingredients

  • 1/3 cup all-purpose flour
  • 1/4 teaspoon salt, or to taste
  • Freshly ground pepper, to taste
  • 1 pound haddock fillets, 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

  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.

Nutrition Facts

  • Servings Per Recipe 4
  • Amount Per serving
  • Calories 205
  • % Daily values *
  • 9% Total Fat 6g
    • 10% Saturated Fat 2g
    • Trans Fat 0g
    • Monounsaturated Fat 3g
  • 21% Cholesterol 63mg
  • 15% Potassium 516mg
  • 13% Sodium 322mg
  • 4% Total Carbohydrate 13g
    • 0% Dietary Fiber 0g
    • Sugars 6g
  • 38% Protein 19g

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrients Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2400mg 2400mg
Total Carbohydrate Equals 300g 375g
Dietary Fiber Equals 25g 30g

Recipe by EatingWell.com

© Meredith Corporation. All rights reserved. Used with permission.

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