⏱ 30 min total

Sautéed Flounder with Orange-Shallot Sauce

Name: Sautéed Flounder with Orange-Shallot Sauce
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 serving
Ingredients: ¹⁄₁₆ cup All-purpose flour; ⅛ tsp Salt; ¼ dash Black pepper; 4 oz Flatfish; ¼ tbsp Olive oil; 1 tbsp chopped Shallots; 1 fl oz White wine; ¼ cup Orange juice; ½ tsp Dijon mustard; ½ tsp Butter; ½ tbsp Parsley

Per 1 serving · 236 g · 11 ingredients

Calories

228

11%
of a 2,000 cal day

Protein
16g
31% of calories
Carbs
18g
34% of calories
Fat
7.8g
34% of calories

Portion

✓ Protein-dense

At a glance

One serving of Sautéed Flounder with Orange-Shallot Sauce (236 g) has 228 calories, with 16 g of protein, 18 g of carbohydrates and 7.8 g of fat. Most of its energy comes from carbs (34% of calories). It is high in protein (32% DV), Vitamin C (25% DV) and Vitamin D (21% DV). Keep an eye on sodium, which provides 30% of the daily value.

Per 100 g

96cal

low energy density

Protein per 100 cal

Net carbs

17g

carbs minus fiber

Fiber

0.9g

6.6 g sugar

High in

20%+ of the daily value

Protein32%
Vitamin C25%
Vitamin D21%
Vitamin K28%
Vitamin B1253%
Phosphorus46%

Good source of

10–19% of the daily value

Niacin10%
Vitamin B615%
Choline15%
Iron10%

Watch

20%+ of the daily value

Sodium30%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 20 min

1
Mix flour, salt and pepper in a shallow dish. Thoroughly dredge fish fillets in the mixture.
2
Heat oil in a large non-stick skillet over medium-high heat until shimmering but not smoking. Add the fish and cook until lightly browned and just opaque in the center, 3 to 4 minutes per side. Transfer to a plate and cover loosely with foil.
3
Add shallot to the pan and cook over medium-high heat, stirring often, until softened and beginning to brown, about 3 minutes. Add wine and bring to a simmer, scraping up any browned bits. Cook until most of the liquid has evaporated, 1 to 2 minutes.
4
Add orange juice and mustard; bring to a boil. Reduce heat to low and simmer until the sauce thickens a bit, about 5 minutes. Add butter and parsley; stir until the butter has melted.
5
Transfer fish to individual plates, top with sauce and serve.
6
Serve immediately and enjoy!

Vitamins & minerals

Amounts for 1 serving (236 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	41 μg	5%
Vitamin C	22 mg	25%
Vitamin D	3 μg	21%
Vitamin E	1 mg	9%
Vitamin K	34 μg	28%
Thiamine	0.1 mg	6%
Riboflavin (B2)	0 mg	4%
Niacin	2 mg	10%
Vitamin B6	0.2 mg	15%
Folate (B9)	30 μg	8%
Vitamin B12	1 μg	53%
Pantothenic acid	0.4 mg	9%
Choline	82 mg	15%

Minerals

Nutrient	Amount	% Daily Value
Calcium	43 mg	4%
Iron	1 mg	10%
Potassium	376 mg	8%
Magnesium	36 mg	9%
Phosphorus	323 mg	46%
Zinc	1 mg	5%
Copper	0.1 mg	8%
Manganese	0.2 mg	7%
Selenium	35 μg	63%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	3 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	118 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0.2 g	—
Fluoride	79 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	3 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	4 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	27 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	3 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.3 g	—
Total omega 6	0.1 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	3 μg	—

Burning 228 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

43min
Walking (3.5 mph)
27min
Cycling (moderate)
19min
Running (6 mph)
32min
Swimming laps

Common questions

How many calories are in Sautéed Flounder with Orange-Shallot Sauce?

One serving of Sautéed Flounder with Orange-Shallot Sauce (1 serving) has 228 calories, which works out to 96 calories per 100 g. That is about 11% of a 2,000-calorie day.

Is Sautéed Flounder with Orange-Shallot Sauce high in protein?

Yes. It has 16 g of protein per serving, and 31% of its calories come from protein (7 g of protein per 100 calories).

Is Sautéed Flounder with Orange-Shallot Sauce keto-friendly?

It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 34% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sautéed Flounder with Orange-Shallot Sauce?

693 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Sautéed Flounder with Orange-Shallot Sauce?

6.6 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (236 g)

Calories228

% Daily Value*

Total fat 7.8g	10%
Saturated fat 2.2g	11%
Trans fat 0.1g
Cholesterol 56mg	19%
Sodium 693mg	30%
Total carbohydrate 18g	6%
Dietary fiber 0.9g	3%
Total sugars 6.6g
Protein 16g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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