Flounder in Orange Sauce With Pine Nuts
- Total Time
- 10 minutes
- Rating
- Comments
- Read comments
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Ingredients
- ¾pound flounder or sole fillet
- 1tablespoon olive oil plus a few drops
- 2tablespoons raisins
- 2tablespoons pine nuts
- 2tablespoons orange juice concentrate
- 1teaspoon lemon juice
- 1teaspoon water
- 1tablespoon chopped parsley
Nutritional analysis per serving (2 servings)
271 calories; 16 grams fat; 2 grams saturated fat; 0 grams trans fat; 7 grams monounsaturated fat; 4 grams polyunsaturated fat; 10 grams carbohydrates; 1 gram dietary fiber; 8 grams sugars; 23 grams protein; 507 milligrams sodium
Note: The information shown is Edamam’s estimate based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.
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Preparation
- Step 1
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.
- Step 2
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.
- Step 3
When fish is cooked, arrange on serving plates and spoon sauce over. Sprinkle with parsley.
Private Notes
Comments
Really good. Next time 1 minute less in the oven.
Four minutes is way too long to cook flounder filets. Remember the Canadian rule: 10 minutes per inch of thickness. For flounder that comes to two minutes, tops.
Four minutes is way too long to cook flounder filets. Remember the Canadian rule: 10 minutes per inch of thickness. For flounder that comes to two minutes, tops.
Really good. Next time 1 minute less in the oven.