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Pan-fried White Fish for Every Diet

I started listing the classifications – gluten free, grain free, dairy free, paleo, whole30, lectin free, etc, and the title just got too long. It’s a good thing my husband has tried many of these in the past or I wouldn’t know a darn thing about them. He was diagnosed with vitiligo (skin pigment loss autoimmune disease) about 10 years ago. He started with gluten free, then tried AIP and has settled on Plant Paradox (lectin free) diet. He has seen improvement in his skin with Plant Paradox, which is a bit of a miracle seeing as any dermatologist will tell you that pigment loss is permanent and diet likely won’t change anything.

My dad fishes and pulls in a lot of fluke/flounder. It’s my favorite white fish to eat, especially when it’s breaded in panko and fried in vegetable oil to a deep golden brown with lots of salt – basically grown up fish sticks.

When I have white fish for dinner at home, though, I’ll usually just bake it with olive oil, salt and fresh herbs. It’s fine. I’ve been looking for a good recipe for fried fish that works with his various diets, and this one takes the cake. It’s more method than recipe as the amounts can easily be doubled or cut in half depending on how much fish you have. I needed this saved for future use, and hopefully you find it useful as well. It’s actually a way healthier way for ALL of us to eat it. Almond flour is a “whole” food, imparting some fiber and protein and the trace minerals that almonds contain. Avocado oil is also less inflammatory that vegetable/canola, and has a high smoke point so it’s perfect for pan-frying. Hope you love this as much as my family did – Rosie Belle asked for “more fish” three times.

Pan-Fried Fish for Every Diet

Serves 5

1 1/2 lb. white fish filets


1/2 c. arrowroot powder

2 eggs, beaten well

1 c. almond flour

1/2 c. avocado oil

  1. Lay fish out flat and sprinkle with salt. Place arrowroot, eggs, and almond flour in three separate bowls.
  2. Dip each piece of fish in arrowroot, shake off excess, and dip in egg until coated. Dredge in almond flour and place on a plate. Continue with remaining fish.
  3. Heat oil over medium heat for about five minutes. Add fish to pan and flip when golden brown. Cook on second side then transfer to a paper towel lined plate until the rest of the fish is cooked. Sprinkle with salt. Serve.

*Quick tartar sauce – 1/2 c. avocado oil mayo, 1 tsp. sweet pickle relish, juice of 1/2 a lemon whisked well.