Ingredients:
1/2 – 3/4 cup of gluten free flour
3 tablespoons of olive oil
2 – 3 tablespoons of dairy free butter
1 tablespoon of dairy free butter
2 tables spoons of a high heat oil such as sunflower or coconut oil
1/4 tsp of salt
1/4 tsp of herb de provence
8 – 10 small, thin fillets of sole / haddock or similar delicate white fish
3 table spoons of capers
juice of 1 lemon
grated rind of 1 lemon
1/4 tsp of ground pepper
1/2 cup of water
1/2 cup of either apple juice, or sherry, or white wine.
Steps:
Combine all of flour and half the salt, half the pepper with half of the herb de Provence in a shallow bowl or plate.
Flour each fillet, on both sides and set aside.
Keep the flour to one side.
Heat a large skillet to medium heat, add half the high heat oil and half of the 3 – 4 tablespoons of dairy free butter
Depending on the size of your skillet, and the size of your fillets, you may have to repeat this process 2 or 3 times to cook all of the fish. Or you could try and run two skillets simultaneously.
Place 3 or 4 fillets into the heated oil, and cook on one side for about 2 minutes
Carefully flip the fillets with a wide spatula.
The cooked side should be golden brown.
Cook for another minute or two, or until cooked through.
Removed from the heat
Repeat as necessary.
Sauce:
To the same pan, on low heat, add the capers, lemon juice and zest, the olive oil, the 1 tablespoon of butter, salt, pepper, heat for a moment and then to this add 1 tablespoon of the remaining seasoned gluten free flour.
Stir until combined. (it is going to look a bit sticky at this point).
Combine the water and juice / wine
SLOWLY add the 1/2 cup of mixed water and apple juice, sherry or white wine. Add a little at a time and then stir vigorously with a whisk in between.
Serving:
Serve the fish on a bed of mashed potatoes – with the sauce poured on top.
