GF DF Flounder with Capers and Lime Recipe

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Pan cooked flounder is an easy dish and is great for any weeknight meal. It is a remarkably light dish.

Why I was inspired to make this recipe?

Flounder is one of my favorite dishes. It is super easy to make and light. When I was younger, my mother would make it often.

I couldn't find flounder for many years, and this year, I was able to find it at the grocery store. Yay! So, I decided to revisit a similar recipe that my mom made with a few modifications. Follow along and try it.

What ingredients are in this GF DF Flounder with Capers and Lime Recipe?

Ingredients

Below are the ingredients for this recipe. It's a pretty shortlist.

• 2 tablespoon gluten-free all-purpose flour
• 1 tablespoon dairy-free spread
• 2 tablespoon olive oil
• 1 teaspoon black pepper
• 2 tablespoon capers (drained and rinsed)
• 1 tablespoon lime juice (fresh)
• 1 lb flounder pieces about 4

See the recipe card near the bottom for details. Below is an image of the ingredients I used.

How to make this GF DF Flounder with Capers and Lime Recipe?

Defrost the flounder. I used frozen fish. Be sure there is no ice on it before you flour it.

Then, pull out a plate and add the gluten-free flour to it. Have some extra flour just in case you run out.

Coat each piece of fish and set it aside. Add the salt and pepper to the coated flounder. If you want, you can mix the salt and pepper in the flour and coat the fish.

Preheat the skillet and add the df butter spread and olive oil. Allow to melt.

Add the coated flounder to the skillet. Cook on one side for about 5 minutes. Then, using a fish spatula, turn over and cook for another 5 minutes or longer until the fish is finished.

Remove from the plate after cooking.

In the skillet, add the rinsed capers and lime juice. Stir and mix in the drippings and the capers, scraping the bottom of the skillet with a spatula. Cook until the liquid devolves into a thicker sauce.

Pour over the flounder and serve.

Recipe Reveal:

Here is the finished dish. Doesn’t it look amazing? It is super delicious and plentiful for a quick weeknight dinner.

Recipe Hint or Tips:

Be sure you defrost and dry the flounder before coating it with flour. This makes it stick better to the fish without clumping.

Related posts

Feel free to visit our other posts that are fish recipes.

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Substitutions You Can Use

If you want to use butter, you can replace the same amount of dairy-free spread with butter. But keep the olive oil. Olive oil helps the smoke point stay high and the butter from browning.

You can also use regular all-purpose flour to coat the fish. Keep in mind that the more you coat it, the more you may taste the flour.

If you want to use lemon juice, you can. It is a stronger taste and may overpower the flounder if you add too much.

Variations

If you want, you can modify this recipe.

• Spicy - add chili pepper flakes while cooking to imbue heat into the dish
• Change the fish type - Swap out the flounder for cod or other thin white fish.

Side Recipes that Go with this Fish Recipe

There are many sides you can add to this dish. Below are just a few side dishes to give you some inspiration.

THE BEST GREEK SALAD RECIPE

CUCUMBER TOMATO CHICKPEA FETA SALAD RECIPE

ASIAN SPIRAL CUCUMBER CARROT CHICKPEA SALAD

QUICK ASIAN SALAD RECIPE

Please note these are affiliate links through Amazon, and at no additional cost to you, I will earn an affiliate commission if you click through and decide to make a purchase.

Storage

Defrost the fish according to the manufacturers' instructions. Some may want you to defrost in the package, and others may want you to defrost outside the package for safety reasons.

These ingredients don't stand up well to freezing.

Printable and Shareable Recipe Card

Feel free to share or print this recipe for your convenience.

Food safety

Food safety is essential when cooking. Here are some that you need to keep in mind when cooking fish.

• Wash hands, cooking utensils, plates, and cutting boards during and after use of these items when cooking fish.
• Cook fish to 145 °F
• Read the packaging before defrosting fish. Some say to defrost outside of the packaging, others say defrost in the packaging.
• Do not use the same utensils on cooked food when you previouse used on raw fish.
• Wash hands after touching raw fish
• Use the right time of oil and fat for the type of cooking you are doing. If it is high heat cooking, use fat that can handle that heat and not below the smoke point.
• Always have good ventilation when using a gas stove.

See more guidelines at USDA.gov.

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