Fillet Or Flounder Or Sole In Orange Sauce Recipes

SOLE WITH LEMON-CAPER SAUCE

Sole with Lemon-Caper Sauce image

Provided by Giada De Laurentiis

Time 20m

Yield 2 to 4 servings

Number Of Ingredients 12

Ingredients

4 fillets of lemon sole
1 1/4 teaspoons kosher salt
2 tablespoons extra-virgin olive oil
4 tablespoons unsalted butter, at room temperature
1/3 cup all-purpose flour, for dredging
1/4 cup capers, drained and rinsed
1 clove garlic, minced
1/2 cup chicken stock
1/4 cup freshly squeezed lemon juice (from about 1 1/2 lemons)
1/2 teaspoon Calabrian chili paste
1/2 teaspoon chopped fresh oregano
2 tablespoons chopped fresh Italian parsley

Steps:

Using a paper towel, dry the sole fillets very well. Season the fish evenly with 1 teaspoon salt. Heat a medium skillet over high heat. Add 1 tablespoon olive oil and 1 tablespoon butter to the pan. When the butter is fully melted and the bubbles have subsided, dredge both sides of 2 fillets in the flour. Shake off the excess flour and add the fish to the skillet. Reduce the heat to medium high. Cook the fillets until beginning to brown around the edges on the first side, 2 to 3 minutes. Using a fish spatula, flip the fish gently and cook for another 30 seconds. Remove the fillets to a plate and continue with the remaining 1 tablespoon olive oil, 1 tablespoon butter and fish.
When all 4 fillets are cooked and out of the skillet, add the capers and garlic and cook over medium heat, stirring, until fragrant, about 15 seconds. Add the chicken stock and lemon juice and stir, scraping up the bits from the bottom. Season with the remaining 1/4 teaspoon salt. Simmer for about 2 minutes to reduce the liquid slightly. Finish the sauce by stirring in the remaining 2 tablespoons butter, chili paste and oregano. Spoon the sauce over the fish, sprinkle with the parsley and serve.

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

Ingredients

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

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

Ingredients

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

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