Phoebe Lapine demonstrates how to make crispy, fried flounder with dill tartar sauce. All the great taste, none of the gluten!
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
InstructionsAdd 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 Based on a Single Serving
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
00:00.072 --> 00:02.145
00:02.145 --> 00:05.481
The world of gluten-free cooking can be
really intimidating when you're just
00:05.481 --> 00:06.285
00:06.285 --> 00:10.826
Especially since gluten seems to appear in
the most unlikely places like beer and
00:10.826 --> 00:11.503
00:11.503 --> 00:15.430
So our goal with this series is to show
you some really easy ways to
00:15.430 --> 00:19.824
enjoy the foods that you love and embrace
the gluten-free lifestyle.
00:19.824 --> 00:29.045
00:29.045 --> 00:32.935
So today, I'm gonna show you how to make
crispy fried flounder with
00:32.935 --> 00:34.105
dill tartar sauce.
00:34.105 --> 00:37.264
You can use any type of thin, white fish.
00:37.264 --> 00:42.104
The smaller the better, because that's
really gonna lock in that crispiness.
00:42.104 --> 00:44.390
First I'm going to dredge my fish.
00:44.390 --> 00:48.100
And I have millet flour here which is one
of my favorite things to use for
00:48.100 --> 00:48.705
00:49.940 --> 00:53.191
Millet flour is one of those gluten-free
ingredients that people didn't even know
00:53.191 --> 00:56.303
about until a couple of years ago when,
you know, people really started talking
00:56.303 --> 00:58.562
about gluten-free lifestyle and
00:58.562 --> 01:03.363
And then I'm just gonna just take my fish
and dredge it.
01:03.363 --> 01:07.207
I like the millet flour cuz it not only
gets the fish nice and crispy but
01:07.207 --> 01:09.603
it also has like a really nice mild
01:09.603 --> 01:12.592
So you really can't even tell that the
fish is gluten-free.
01:12.592 --> 01:17.460
One of the things that I missed most when
I was diagnosed as gluten-free two
01:17.460 --> 01:20.870
years ago was crispy seafood.
01:20.870 --> 01:24.930
Being an east coaster I always go to like,
one of those crab shacks and get,
01:24.930 --> 01:27.660
you know, a fried clam roll or fish and
01:27.660 --> 01:32.620
And so that's something that I've always
tried to recreate at home.
01:32.620 --> 01:36.840
And this, with the millet flour, on
calamari, on flounder like this,
01:36.840 --> 01:41.180
is just one of the best ways to get that
nice summer, crispy seafood fix.
01:42.610 --> 01:46.327
So you just wanna gently lay the fish
01:46.327 --> 01:48.207
You wanna hear that sizzle.
01:48.207 --> 01:49.327
It's a good sign.
01:49.327 --> 01:51.948
Once you get it in the pan, don't touch
01:51.948 --> 01:56.022
You want it to get nice and crispy but
because of the dredging, if you try and
01:56.022 --> 02:00.696
move it around, you're just gonna take off
all that coating on the bottom of the pan.
02:00.696 --> 02:02.756
And you want it to stick to the fish.
02:02.756 --> 02:06.161
It looks like my fish is getting nice and
browned on the bottom so
02:06.161 --> 02:08.530
I'm just going to give it a little flip.
02:08.530 --> 02:11.350
And these are so thin they don't take very
much time to cook at all.
02:13.190 --> 02:14.570
02:14.570 --> 02:17.210
These are great little yellow tail
flounder which you can find on
02:17.210 --> 02:19.560
the east coast but any thin white fish
02:19.560 --> 02:22.650
You can use sole, although it's a little
bit on the wetter side.
02:22.650 --> 02:24.900
Something like tilapia is a little bit too
02:24.900 --> 02:28.240
You want something that is really tender
02:28.240 --> 02:31.940
And then just be careful moving it around
because it will fall apart easily.
02:31.940 --> 02:36.870
So I'm just gonna get these guys out and
02:36.870 --> 02:41.490
onto our paper towel just to drain off a
little bit of the extra oil.
02:41.490 --> 02:45.508
And that also helps with crispiness.
02:45.508 --> 02:47.048
02:47.048 --> 02:49.608
You can't have crispy fried fish without
02:49.608 --> 02:53.587
So, we're gonna make some really delicious
dill tartar sauce.
02:53.587 --> 02:56.568
So, I have half a cup of mayonnaise, and
02:56.568 --> 03:00.447
to our dill tartar sauce, I'm gonna add
03:00.447 --> 03:04.450
About two tablespoons of freshly chopped
03:04.450 --> 03:06.660
And then I'm gonna add some dill pickle.
03:06.660 --> 03:08.548
[SOUND] All right.
03:08.548 --> 03:10.748
Next, we've got some capers.
03:10.748 --> 03:17.208
[SOUND] And then just a little bit of mint
03:17.208 --> 03:21.110
You could also use onion, but I like
shallot cuz it's a little bit milder.
03:21.110 --> 03:25.010
And then just a little bit of lemon juice,
about two teaspoons.
03:26.060 --> 03:29.315
Last but not least, a little bit of whole
03:29.315 --> 03:33.260
[SOUND] And then you just wanna mix it up.
03:33.260 --> 03:36.305
All right, so this is gonna be really
03:36.305 --> 03:40.658
fresh and delicious, way better than a
store bought tartar sauce.
03:40.658 --> 03:45.378
03:45.378 --> 03:46.238
And there you go.
03:46.238 --> 03:50.239
Beautiful, crispy, fried flounder with
dill tartar sauce.
03:50.239 --> 03:52.501
03:52.501 --> 03:54.892
I like lots of tartar sauce.
03:54.892 --> 03:58.790
Give it a nice little dollop.
03:58.790 --> 04:04.830
Mm, mm, super delicious.
04:04.830 --> 04:08.110
Just as good as any gluteny alternative.
04:08.110 --> 04:09.710
Thanks for watching us here on
04:09.710 --> 04:12.010
I'm Phoebe Lapine and I'll see you next
04:12.010 --> 04:16.679