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Fillet or Flounder or Sole in Orange Sauce Recipe

Fillet or Flounder or Sole in Orange Sauce Recipe

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Fillet or Flounder or Sole in Orange Sauce

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Ingredients:

Serving

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

Directions:

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.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	262.69 Kcal (1100 kJ)
Calories from fat	72.43 Kcal
		% Daily Value*
Total Fat	8.05g	12%
Cholesterol	56.13mg	19%
Sodium	1045.67mg	44%
Potassium	340.41mg	7%
Total Carbs	25.21g	8%
Sugars	5.42g	22%
Dietary Fiber	2.38g	10%
Protein	16.34g	33%
Vitamin C	18.7mg	31%
Iron	1.2mg	7%
Calcium	89.2mg	9%

Amount Per 100 g
Calories	135.37 Kcal (567 kJ)
Calories from fat	37.32 Kcal
		% Daily Value*
Total Fat	4.15g	12%
Cholesterol	28.93mg	19%
Sodium	538.86mg	44%
Potassium	175.42mg	7%
Total Carbs	12.99g	8%
Sugars	2.79g	22%
Dietary Fiber	1.22g	10%
Protein	8.42g	33%
Vitamin C	9.6mg	31%
Iron	0.6mg	7%
Calcium	46mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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