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Fillet of Fish a L'Orange

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Submitted by cheapskate4

Baked flounder fillets in a white wine and orange juice sauce with curacao, mushrooms, and green onions. A French-inspired fish dinner with citrus brightness in every bite.

YIELD

2 servings

PREP

20 min

COOK

40 min

READY

60 min

Flounder fillets bake on a bed of sliced mushrooms and green onions, bathed in a sauce of white wine, fresh orange juice, and curacao liqueur. The orange and curacao combination gives this dish its “a l’orange” character, but it’s subtle, not overpowering. The citrus brightens the mild flounder while the wine and mushrooms add savory depth.

Layering matters here. Half the onions and mushrooms go under the fish, half on top. This sandwiches the fillets between vegetables so they steam gently and stay moist during the 40-minute bake. The covered dish traps moisture and creates a fragrant broth that doubles as your serving sauce.

A touch of soy sauce in the braising liquid might seem odd in a French-style fish dish, but it adds a quiet umami backbone that rounds out the citrus and wine. You won’t taste “soy sauce," just a fuller, more satisfying flavor.

Chef Tips

  • Use fresh flounder or sole fillets. Frozen fillets release too much water and dilute the sauce.
  • Don’t peek during baking. Every time you lift the cover, you lose steam and extend the cooking time.
  • The fish is done when it turns from translucent to fully opaque and flakes easily with a fork.

Variations

  • Substitute sole, tilapia, or cod if flounder isn’t available. Any mild white fish works well.
  • Replace curacao with Grand Marnier or triple sec for a slightly different citrus note.
  • Skip the wine and add extra orange juice with a squeeze of lemon for an alcohol-free version.

Ingredients

6 6
SMALL SMALL SCALLIONS, SPRING OR GREEN ONIONS
chopped
½ 226.8
POUND G MUSHROOMS
fresh, sliced
1 453.6
¼ 1.3
TEASPOON ML SALT AND BLACK PEPPER *
½ 2.5
TEASPOON ML ITALIAN SEASONING
whole, dry *
2 30
TABLESPOONS ML OLIVE OIL
½ 118
CUP ML WHITE WINE *
¼ 59
CUP ML ORANGE JUICE
3 45
TABLESPOONS ML CURACAO
liqueur *
1
X PAPRIKA
to taste *
2 30
TABLESPOONS ML PARSLEY LEAVES
minced

Directions

Layer half of each of green onions and mushrooms in a greased 9-inch baking dish .

Add fish, and sprinkle with salt, pepper and Italiian seasoning.

Add remaining onions and mushrooms.

Combine olive oil and next 4 ingredients, pour over vegetables and fish.

Cover and bake at 350℉ (180℃) F for 40 minutes or until fish is opaque.

Sprinkle with paprika and parsley.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 176g (6.2 oz)
Amount per Serving
Calories 158 77% from fat
 % Daily Value *
Total Fat 14g 21%
Saturated Fat 2g 9%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 48mg 2%
Total Carbohydrate 3g 3%
Dietary Fiber 2g 7%
Sugars g
Protein 8g
Vitamin A 9% Vitamin C 32%
Calcium 2% Iron 6%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Cholesterol-Free, Trans-fat Free, Low Carb, Low Sodium
 

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