In search of a white flaky fish, other than tilapia, I happened upon flounder. Fishing at my local Costco I happened upon a whole bag of frozen, wild caught Flounder Fillets! Overjoyed by my luck, I sailed all the way home to pan fry these fillets. The gluten free coating used for this recipe can be used with any other white fish and frozen for future use.
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This pan fried flounder is gluten free, healthy and delicious.
- Frozen or fresh flounder fillets
- Oil for frying *(I use avocado oil)
- 2 tablespoons arrowroot powder *(can use a starchy flour on hand like corn, tapioca, rice or potato)
- 2 tablespoons coconut flour
- 1 tablespoon onion powder
- 1 tablespoon garlic powder
- 1/2 tablespoon salt
- 1/2 tablespoon pepper (optional)
Defrost your fish as per package instructions, rinse, and place between 2 towels.
Mix first 6 ingredients and set aside in a flat dish.
Heat your oil in a nonstick pan.
*Cook's Note: I use GreenPan's, just so I have an excuse to use very little oil, but your choice of a pan is fine too. I also prefer avocado oil for pan frying just because it has a higher smoking temperature. Canola oil is great too. I avoid vegetable oil or cotton seed oil for frying.
Now dredge your fillets in the flour mixture prepared earlier, and pan fry away.
*Cook's Note: this fish is very small and the fillets are delicate, so no ore than a minute on each side. I use a silicone spatula along with a pair of tongs to carefully flip the fillets, this preserves their shape.
Once fried on both sides, plate and enjoy with a side of your choice. Enjoy!
This is best enjoyed fresh, but made the whole frozen, Costco sized bag of this and refrigerated for later use. You can reheat in oven or microwave.