Flounder In Orange Sauce With Pine Nuts Recipes

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FILLET OR FLOUNDER OR SOLE IN ORANGE SAUCE



Fillet or Flounder or Sole in Orange Sauce image

Company perfect. Serve with baked sweet potatoes and green veggie. Can be made ahead and reheated in microwave giving you more time with guests.

Provided by BoxOWine

Categories     Healthy

Time 20m

Yield 4 serving(s)

Number Of Ingredients 8

1 lb fillets of sole or 1 lb flounder
1/2 cup flour
1/2 teaspoon salt
1/2 teaspoon pepper
2/3 tablespoon unsalted butter (DIVIDED)
2 tablespoons finely chopped onions (DIVIDED)
3 tablespoons frozen orange juice concentrate
1/2 cup dry white wine

Steps:

  • Dry fish on paper towels.
  • mix flour, salt and pepper together.
  • dip fish slices in seasoned flour to coat lightly.
  • melt 2 tblsp butter in large skilet.
  • Add onion and saute over medium heat until they are soft but not browned.
  • Leave onion in pan.
  • Add fish filets and cook until lightly browned, turning once, 2 to 3 minutes on each side.
  • Do not crowd fish in pan.
  • Repeat steps 2 and 3 for larger portions of fish.
  • Remove fish to a micro safe dish.
  • Lower heat and melt 2 tablespoons butter, add orange juice concentrate and wine.
  • Stir to combine and heat through.
  • Pour sauce over fish.
  • Microwave few minutes to reheat.

Nutrition Facts : Calories 224.9, Fat 3.5, SaturatedFat 1.6, Cholesterol 59.7, Sodium 385.5, Carbohydrate 18.2, Fiber 0.7, Sugar 5.3, Protein 23.4

FLOUNDER IN ORANGE SAUCE WITH PINE NUTS



Flounder in Orange Sauce With Pine Nuts image

Provided by Marian Burros

Categories     dinner, easy, quick, main course

Time 10m

Yield 2 servings

Number Of Ingredients 8

3/4 pound flounder or sole fillet
1 tablespoon olive oil plus a few drops
2 tablespoons raisins
2 tablespoons pine nuts
2 tablespoons orange juice concentrate
1 teaspoon lemon juice
1 teaspoon water
1 tablespoon chopped parsley

Steps:

  • Heat broiler. Arrange fish on broiler pan and rub them with a few drops of oil. Broil about 2 inches from source of heat, 4 to 5 minutes, depending on thickness of fillets. Do not turn them.
  • Heat 1 tablespoon of oil in small skillet. Saute raisins and pine nuts over medium heat 2 to 3 minutes, until nuts begin to color. Stir in orange juice concentrate, lemon juice and water and simmer to heat.
  • When fish is cooked, arrange on serving plates and spoon sauce over. Sprinkle with parsley.

Nutrition Facts : @context http, Calories 271, UnsaturatedFat 12 grams, Carbohydrate 10 grams, Fat 16 grams, Fiber 1 gram, Protein 23 grams, SaturatedFat 2 grams, Sodium 506 milligrams, Sugar 7 grams, TransFat 0 grams

FLOUNDER WITH WHITE WINE SAUCE



Flounder With White Wine Sauce image

Found in the magazine DeenBros Good Cooking. I am going to try this in the oven and bake it...what a simple and easy clean-up. Of course, it would take longer to bake (for the cooking time).

Provided by mama smurf

Categories     Very Low Carbs

Time 11m

Yield 4 serving(s)

Number Of Ingredients 8

4 flounder fillets
1/2 teaspoon salt
1/2 teaspoon black pepper
1/4 cup white wine, divided
1/4 cup butter, divided
8 teaspoons lemon juice, divided
4 teaspoons capers, divided
4 teaspoons chopped fresh parsley, divided

Steps:

  • Preheat grill to medium-high heat. Cut 4 pieces of aluminum foil twice the size of each fillet. Place each fillet on a piece of foil. Sprinkle fish evenly with salt and pepper. Top each with 1 tablespoon wine, 1 tablespoon butter, 2 teaspoons lemon juice, 1 teaspoon capers, and 1 teaspoon parsley. Wrap fish in foil Grill for 6 to minutes or until fish flakes easily when tested with a fork.

FLOUNDER WITH LEMON ORANGE SAUCE



Flounder with Lemon Orange Sauce image

Created this to tickle the taste buds! Hope you enjoy it as much as we do! You can use other fish or even chicken in lieu of the flounder. I served it recently with my cole slaw. We enjoyed potato salad and string beans too with this flounder.

Provided by Win Spicer

Categories     Fish

Time 25m

Number Of Ingredients 20

1-2 lbs. flounder filets
2 eggs or egg substitute
1 Tbsp butter
1 Tbsp olive oil
1/2 c fine bread crumbs or flour
1/4 tsp dried tarragon
1/8 tsp salt
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp old bay seasoning
1/8 tsp paprika
1/8 tsp black pepper
LEMON ORANGE SAUCE
2 Tbsp butter
2 Tbsp olive oil
1/4 c orange juice
1/4 c fresh lemon juice
1/4 c water
1/2 tsp fresh parsley, minced or basil
1/8 tsp red pepper flakes (optional)

Steps:

  • 1. Beat eggs and place in a shallow bowl.
  • 2. Mix together flour, tarragon, salt, garlic and onion powder, old bay, paprika and black pepper. Place in a shallow bowl. Reserve 1 tbsp. flour for the sauce.
  • 3. In a large skillet, heat butter and oil over medium heat. Dip fillets in flour and then in the egg. Place in skillet; if right temperature you will hear fish sizzling.
  • 4. Fry over medium heat until both sides are a golden brown. Depending on the thickness this can be 2-4 minutes per side. Repeat process until done. Remove each finished batch of fish from pan and keep warm in a slightly covered plate.
  • 5. To make the sauce, drain the pan and wipe clean. Oven medium heat, add butter and olive oil. Then whisk in the reserved tbsp. flour until smooth. Add the lemon and orange juice, water, fresh parsley and red pepper flakes if using. Whisk constantly to blend.
  • 6. Bring to a boil and cook 5 minutes, whisk every now and then. If sauce thickens too much, dilute by adding 1 tsp. of water at a time until you get desired consistency.
  • 7. Place flounder on individual plates and spoon sauce over the fish. Garnish with lemon wedges and fresh basil.

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