- ⅓ cup brown rice flour
- ½ tsp. freshly ground black pepper
- Two 4-oz. flounder fillets
- 1 tbsp. olive oil
- 1 large shallot, finely chopped
- ½ cup dry white wine
- 1 cup freshly squeezed orange juice
- 1 tsp. brown mustard
- 2 tbsp. fresh Italian parsley, chopped
Mix rice flour and black pepper. Dredge flounder fillets in mixture. Heat oil in large pan over medium heat; add fish and cook until lightly browned on both sides (about 3-4 minutes per side). Transfer to plate and cover. Set aside. Add shallot to skillet. Cook until tender (about 3 minutes), stirring often. Add wine and bring to simmer, scraping bits from bottom of pan. Cook until liquid has almost evaporated. Add orange juice and mustard. Bring to boil, reduce heat and simmer until sauce thickens (about 5 minutes). Transfer fish to individual plates and cover with sauce. Garnish with parsley.
Tip: To increase the fiber content of this recipe, serve with brown rice, a small salad or green vegetable.
Serving size: ½ recipe (1 fillet); Calories 408; Fiber 2g; Protein 25g.