Following our trials and tribulations as we attempt to remove all grains, many starchy vegetables and most sugars from our diet while maintaining our love of good food! We strive to make all of our recipes GAPS and/or SCD compliant. Note: We didn't know about "Grain-Free Gourmet" when we chose our name. We are not affiliated with those good folks.

Sunday, March 15, 2009

Fried fish and tartar sauce

I'm not a big seafood fan, but lately I've been craving it. I bought this sole, because it was on sale, wild caught and was very fresh. I decided to fry it in the hopes that my chicken nugget-loving six year old would be enticed. He wouldn't even try it, but DH and I loved it.

Coconut flour is expensive, but I used a very light dusting of it here, with good results. Though the recipe uses coconut flour and oil, the resulting dish is not very "coconutty". I was surprised at how mild it was. I used the tartar sauce recipe from Nourishing Traditions, which was delicious.


1 1/2 pounds sole filets
1 egg
1 tsp. or so filtered water
1/2 cup or less coconut flour
salt and pepper to taste
1/4 cup or more coconut oil


Beat the egg with the water. Mix the coconut flour with the salt and pepper and place in a fine mesh sieve or sifter over a plate. Melt the coconut oil in a large skillet over medium heat.

In batches, dip the filets in the egg wash. Place on a clean plate and lightly dust with the coconut flour on both sides. Fry in the oil until golden, then flip. This took moments for these very thin filets, so keep a close watch. Place on a plate in a warm oven while you finish frying the rest of the fish.


  1. We made this last night and it was delicious! We used true cod and the kids were so excited to help. My 2 year-old helped beat the egg, and my 5 year-old helped measure and mix the flour and loved dusting the fish after I dipped it in the egg. We couldn't serve it with chips, of course, but we made a white-bean and turnip puree with lots of butter and fresh herbs from the garden and a fresh green salad. The kids loved it! We're excited to use the leftover fish in lettuce roll-ups with avocados.


  2. I'm so glad you all enjoyed it. It's great when the kids participate. I really think it helps to get them to try new things. I've got to remind myself of this :)


  3. We used the leftover fried fish to make lettuce wraps. We mixed crumbled the fish with a fork and added: mayonnaise, Bubbies kosher dill pickle relish, salt and pepper. We filled organic romaine lettuce leaves with the fish mixture and chopped avocados. They were delicious, and stayed together well enough that we took them to a picnic in a cooler.

    My child took some to school and one of her teachers commented they looked so good she wanted me to send extra next time. :-)

    -Tracy in Berkeley, CA

  4. We had this tonight and it was so, so good- this is now one of our favorite GAPS dinners. Thanks Teri!



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