GF DF Flounder With Capers and Lime Recipe

4 servings
30 min

Pan-cooked flounder is an easy dish and is great for any weeknight meal. It is a remarkably light dish. I also made it dairy-free and gluten-free. Let me know what you think after you try this recipe.

Here are the ingredients for this recipe. I used a dairy-free butter spread with olive oil and gluten-free flour.

I coated the flounder with Gluten Free flour.

Dairy-free butter spread and olive oil work nicely together to not allow browning.

Here is what it looked like after the coated fish was cooked.

Now add the rinsed capers and lime with drippings to create a sauce. Rinsing the capers helps reduce the salt in the dish.

Here is the flounder platter finished. It is so delicious. I added a side salad with this dish.

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GF DF Flounder With Capers and Lime Recipe
Recipe details
  • 4  servings
  • Prep time: 10 Minutes Cook time: 20 Minutes Total time: 30 min
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  • 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

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, 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.
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