Recipe: Grain-Free Pan Fried Coconut Flounder

Recipe: Grain-Free Pan Fried Coconut Flounder post image

Here on Long Island we can get fresh, wild flounder year round. In my low fat days, I would simply lay it on a cookie sheet, season it and bake it dry. And that’s exactly how it tasted. Dry. Now that I know better, when I bake it I use considerable amounts of butter or ghee and it is much better. But the most flavorful way to cook it, is to dip it in egg, coat it with coconut flour, fry in a pan with a good fat and make a delicious sauce for it. Even kids who do not like fish will eat it this way!

Did you know that flounder are born with an eye on each side of it’s head? In a spectacular transformation, one eye migrates to the other side, making this a fish with two eyes on one side of it’s head. Mother Nature in her wisdom gave these fish a greater ability to see predators as well as prey. Their flat bodies allow them to burrow into the ocean bottom to conceal themselves while they wait for prey. Having two eyes on top is to their advantage, albeit somewhat startling to humans.

Pan Fried Coconut Flounder



  • 1 wide, low bowl
  • 1 flat plate
  • Platter
  • Large fry pan and spatula

Instructions for the fish

  1. Rinse the fish fillets under running water and pat dry
  2. Crack the egg into the bowl and scramble
  3. Pour some of the coconut flour onto the plate and spread
  4. Dip one fillet at a time into the egg and cover completely, turn and cover the other side
  5. Let the egg drip off
  6. Place the egg covered fillet into the coconut flour
  7. Season with your spices; salt, pepper and garlic
  8. Press lightly and flip and coat the other side with coconut flour completely
  9. Remove this finished piece to a plate
  10. Prepare all the fish fillets this way
  11. Start heating the pan to medium while you are preparing the fish
  12. Melt a good fat in the pan: either tallow, lard, butter, ghee (I like tallow for this)
  13. Place the fish in the pan and cook 3 – 4 minutes until the bottom side is browned (be careful not to heat the pan too much or it will just burn the flour)
  14. Flip the fillet and cook until the other side is browned
  15. Plate and prepare the sauce

Instructions for the Sauce

  1. After the fish fillets are all cooked, quickly wipe out the pan with a paper towel
  2. Put ghee or butter in the pan and melt
  3. Add seasonings such as garlic and salt and fresh herbs such as parsley, thyme, dill or whatever you have on hand
  4. Saute until the fresh herbs are wilted
  5. Pour some sauce over each fish fillet


  • You could use almond flour for this but I find that a little heavy
  • If you love the taste of coconut, you could use shredded coconut, being careful not to burn it in the pan
  • Use any other white fish
  • Add white wine to the sauce

This post is shared at: Sugar-Free Sunday, My Meatless Monday, Real Food 101, Barnyard Hop, Monday Mania, Melt in Mouth Monday, Mouthwatering Monday, Meatless Monday, Make Ahead Monday, Tempt my Tummy Tuesday, Slightly Indulgent Tuesday, Hearth & Soul Hop, Tasty Tuesday Naptime, Tasty Tuesday Tidbits, Tasty Tuesday 33, Traditional Tuesday, What’s Cooking Wednesday, Real Food Wednesday, Gluten-Free Wednesday, Whole Food Wednesday, Cast Party Wednesday, Healthy 2Day, Allergy-Free Wednesday, These Chicks Cooked, Mommy Club, Creative Juice Thursday, Thriving on Thursday, Full Plate Thursday, Simple Lives Thursday, Pennywise Platter, Freaky Friday, Foodie Friday, Fresh Bites Friday, Fight Back Friday

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Leave a Comment

  • Raj @ Flip Cookbook February 6, 2012, 12:09 pm

    Great idea to bread a fish with coconut flour! I have to give that a go. I’ve tried almond flour and most times it falls off in the pan. Do you have that problem with coconut flour?

    Thanks for sharing this super nutritious recipe at this weeks Sugar Free Sunday Jill!

    • Jill February 6, 2012, 2:47 pm

      Hi Raj,
      The coconut flour sticks nicely when the fish is lightly breaded. Enjoy!

    • Bebe February 7, 2012, 1:44 am

      If you want a nice crust on anything try dipping it in flour first to very lightly coat, then dip in egg and then a second and heavier dip into the flour.

  • Chris Webster February 7, 2012, 9:45 am

    I prepare my fish this way. Taste so much better than just laying it in a pan and cooking it.

  • APRYL February 7, 2012, 9:45 am

    would this work with a skin on haddock? I’m very new to cooking fish, but have that in the freezer. I think my kids would love this way of making it 🙂

  • Tessa@TessaTheDomesticDiva February 8, 2012, 9:27 am

    I love pan fried fish, and haven’t tried the coconut flour breading route yet! Can’t wait! One of my favorite flours to play with!

  • Jane February 8, 2012, 10:07 am

    Yum! This sounds really good! I love coconut flour, can’t wait to try this!

  • France @ Beyond The Peel February 9, 2012, 2:45 pm

    This sounds so great. Thank you for sharing it at Whole Food Wednesdays Jill. It’s great to have you sharing your wealth of information.

  • Michelle @ The Willing Cook February 9, 2012, 9:57 pm

    We love fish and try to have it for dinner at least once a week. I’m just getting into coconut flour and am loving the results. I haven’t tried it as breading though. Thanks for linking up at Allergy-Free Wednesdays! Be sure to check back in next week to see favorites and link-up again.

    Have a great weekend!
    ~AFW Hostesses

  • Jen February 10, 2012, 11:18 am

    Jill, I was just getting ready to try a coconut breaded calamari. But it will be fried in CO. Crossing my fingers . . . not sure if the CF will burn or not.

  • Miz Helen February 10, 2012, 3:19 pm

    Hi Jill,
    This Flounder is out of this world, I can’t wait to try this recipe, it is wonderful! Hope you have a fabulous week end and thank you so much for sharing with Full Plate Thursday.
    Come Back Soon!
    Miz Helen

  • April @ The 21st Century Housewife February 13, 2012, 11:55 am

    I would never have thought of using coconut flour in a fish recipe, but what a delicious flavour it would add! Thank you for sharing this delicious grain free recipe with the Hearth and Soul hop.

  • Kristy Kelley April 18, 2013, 5:06 pm

    Hi! We have an egg allergy in our family. Do you have any suggestions for the egg? Thanks!

    • Jill April 18, 2013, 8:06 pm

      You can leave the egg out — just moisten the fish and drag it through the coconut flour. It won’t stay on as well but it could still work.

  • Lindie December 12, 2013, 8:26 pm

    Made this tonight for dinner and we ate EVERY bite!
    It was delicious! Even my son, who usually hates when we have fish, said it was amazing. Thank you for this recipe.

    My only problem with it was that the coconut flour that ended up falling off when I flipped the fish, started to burn and set off the smoke alarm. I hate when that happens. Oh well.
    Thanks again!

    • Jill December 12, 2013, 9:44 pm

      Hi Lindie,
      Thanks for the feedback! You have to be very careful to cook this on a low temperature or the flour will burn…

  • Eszter May 21, 2016, 6:23 pm

    Disaster. My kitchen is an absolute mess, smoke is everywhere and the fish tastes like burnt sawdust. The coconut flour soaks up all the fat and still burns and tastes like dry powder. Never again.