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
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.
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.