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Crispy Flounder & Dill Tartar Sauce

Gluten Free Tasty Come explore the world of gluten free foods as our chefs share their diverse visions and backgrounds to create easy-to-prepare versions of your favorite foods. (44 Episodes)
Video Description

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 its 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. 

 

Duration: 04:16 Last Updated On: 2015-07-16

Crispy Flounder & Dill Tartar Sauce Recipe.

Difficulty: Easy

Nutrition Information

Recipe Serves 4
Nutrition Information Based on a Single Serving
Amount Per Serving% Daily Value*
Calories
340
17.0% Complete
17%
Fat
27g
41.5384615385% Complete
42%
Cholesterol
45mg
15.0% Complete
15%
Sodium
530mg
23.0434782609% Complete
23%
Carbohydrates
13g
10.0775193798% Complete
10%
Fiber
1g
4.0% Complete
4%
Sugar
1g
2.0% Complete
2%
Protein
12g
23.5294117647% Complete
24%
*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

Gluten Free
Gluten Free
Dairy Free
Dairy Free
Lower Cholesterol
Lower Cholesterol
Lower Carbohydrate
Lower Carbohydrate
Ingredients
  • ¾ pounds flounder (the smallest, thinnest fillets you can find)
  • 1 large shallot + 2 teaspoons (thinly sliced)
  • ½ cup millet flour
  • 2 tablespoons freshly chopped dill
  • 1 tablespoon capers, drained and chopped
  • Olive oil
  • 2 teaspoons lemon juice
  • ½ cup mayonnaise
  • 2 tablespoons finely chopped dill pickles
  • 1 teaspoons Dijon mustard
Method
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.
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