Gluten Free Cast Iron Pan Fried Flounder with Tartar Sauce

Gluten Free Cast Iron Pan Fried Flounder. Crispy, pan fried flounder with a sweet and tangy homemade tartar sauce.   A perfect weeknight meal crisped in a cast iron pan in some light olive oil.  The tartar sauce is as homemade as homemade gets, all the way down to the mayonnaise.  This meal is light, delicious and always hits the spot. This is the perfect weeknight meal that is super easy to make and is cooked in one pan!

Growing up, my family ate a lot of flounder.  I literally refused to eat it any other way than pan fried and coated in bread crumbs with tartar sauce.  Once Nate and I decided to start our healthy journey, we started switching out regular bread crumbs with gluten free bread crumbs and we haven't looked back.  You still get that super crispy texture that is desired but with a healthy twist.

This has become one of our favorite weeknight meals.  Since switching to using my cast iron pan, it has gotten even better.  The flavor is out of this world.  The tartar sauce is also the perfect texture and the flavor provided from the homemade mayonnaise is unreal.

Ingredients for Cast Iron Pan Fried Flounder:

Flounder:

• flounder fillets
• egg
• gluten free bread crumb
• light olive oil

Tartar Sauce:

• light olive oil
• egg
• dijon mustard
• lemon juice
• salt
• sweet relish

Kitchen Appliances:

• cast iron pan
• immersion blender
• wide mouth mason jar

The Steps to make Pan Fried Flounder:

For the flounder:

1. Dip the flounder in the egg until coated.  Transfer to the bread crumb and coat.  Dip the flounder into the egg once more and then again transfer to the bread crumb and coat. 
2. Heat up the light olive oil in the cast iron skillet.  Place the fillets in the oil once heated up and let it cook about 4-5 minutes before flipping and then cooking the other side another 4-5 minutes. 
3. Once done, remove the fillets from the pan onto a plate covered with paper towels to drain some of the oil.

For the tartar sauce:

1. In a wide mouth mason jar, add olive oil, egg, dijon mustard, lemon juice, and salt.  Using an immersion blender, blend the mayonnaise.  Start at the bottom and slowly move the immersion blender up and down while it is blending until the mayonnaise becomes thick. 
2. Once done, add the sweet relish and mix with a spoon. Top the flounder with tartar sauce before serving.

FAQ's

Do I have to use a cast iron skillet?

Nope!  I just love pan frying in my cast iron skillet because it makes the food extra crispy and flavorful.  You can absolutely use a different skillet, as long as the oil is heated up before frying.

What if I only have regular bread crumbs?

No worries!  Your food will be just as delicious!  The recipe will not be gluten free though so if you need gluten free this would not be something you would want to do!

What are some other recipes similar to Pan Fried Flounder?

Another great weeknight meal that incorporates seafood is my Homemade Shrimp Fettuccine Pesto Alfredo. It is super simple to make and packed with flavor.

If you love this recipe, you might also love:

• Healthier Copycat Popeye's Chicken Sandwich
• Pan Friend Salmon Cakes with Tzatziki Sauce
• Grilled Chicken Burgers with Guacamole

Don’t forget to follow me on Instagram!  I update it daily with new recipes, kitchen tips, and much more!  If you try one of my recipes, tag me on Instagram at @thebutteredgnocchi or use the hashtag #thebutteredgnocchi so that I can feature you!

Also check me out on Pinterest for more recipe ideas!

This post may contain affiliate links.  By posting a product through these links, I may receive a small commission.  Please know, I would never suggest a product that I don’t use on my own and love!  Thank you so much for your support, it helps me keep The Buttered Gnocchi up and running!