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 Cholesterol