Crispy Flounder & Dill Tartar Sauce

Phoebe Lapine demonstrates how to make crispy, fried flounder with dill tartar sauce. All the great taste, none of the gluten!

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The world of gluten free cooking can be pretty intimidating when you first start off. Our Crispy Flounder & Dill Tartar Sauce is so good that it’s hard to notice it is gluten free. 

In episode 1 of Gluten Free Tasty, Host Phoebe Lapine demonstrates how to make crispy fried flounder with dill tartar sauce. All the great taste, none of the gluten! Flounder is a excellent source of high quality protein, The American Heart Association recommends eating baked or grilled fish at least 2 times per week. 

 

  • ¾ pounds flounder (the smallest, thinnest fillets you can find)
  • Olive oil
  • 1 large shallot + 2 teaspoons (thinly sliced)
  • 2 teaspoons lemon juice
  • ½ cup millet flour
  • ½ cup mayonnaise
  • 2 tablespoons freshly chopped dill
  • 2 tablespoons finely chopped dill pickles
  • 1 tablespoon capers, drained and chopped
  • 1 teaspoons Dijon mustard
Add the millet flour to a large plate. Dredge the fish fillets with the flour until well-coated, shaking off any excess. Coat a pan with a thin layer of olive oil and set it over a high flame. Fry the fish in batches until golden brown and crispy, about 2 minutes per side. Remove to a plate lined with paper towels and repeat with the remaining fish. Season with salt and pepper. To make the tartar sauce: In a small bowl, stir together all the ingredients (mayonnaise, whole grain mustard, capers, dill, 2 teaspoons shallots, 2 teaspoons lemon juice) Taste for seasoning. Tartar sauce can keep for up to a week in the fridge Serves 4.

Nutrition Information

Recipe Serves: 4
Nutrition Information Based on a Single Serving
Calories 34017%
Fat 27gr41%
Cholesterol 45mg15%
Sodium 530mg23%
Carbohydrates 13gr10%
Fiber 1gr4%
Sugar 1gr2%
Protein 12gr23%

*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Dietary Needs

Dairy Free
Dairy Free
Gluten Free
Gluten Free
Lower Carbohydrate
Lower
Carbohydrate
Lower Cholesterol
Lower
Cholesterol