A Gaggle of Girls
I'm a divorced mom of 3 gluten-free daughters. We've outgrown dairy, soy, egg, and corn allergies, but still deal with a berry allergy in my youngest.
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postheadericon Pan-Fried Salmon and Capers

This is one of my favorite ways to cook fish! I usually find fish somewhat intimidating, but this recipe is easy, delicious, and almost fool-proof. This was inspired by an early episode of Good Eats and Alton Brown’s recipe. I highly recommend picking up his newest book – Good Eats: The Early Years, even if you haven’t watched the show. It’s filled with a lot of great information, plus, he’s covered substituting for allergies on the show and he quite nice and friendly at booksignings.

This is a delicious gfcf, gluten free, family-friendly recipe! It is also (if you double check ingredients!) a wheat free, dairy free, soy free, egg free, tree nut free, peanut free, shellfish free, and corn free recipe.


  • 1 large or two small salmon fillets – with the skin on. We figure on about 1/3lb of fish per person, and I have made this with 8 oz of fish and also 2 lbs. The bigger issue is to make sure you have only 1 or 2 fillets to flip.

  • 1 tsp Sea Salt or Kosher salt
  • 1/2 tsp freshly ground black pepper
  • 1/4 cup gluten-free flour for dredging – amaranth, buckwheat, sorghum all work well
  • 2 TBS cooking oil – olive or canola oil
  • 2 TBS margarine (I like Earth Balance for this, but if you are dairy and soy free, using a little extra oil works well)
  • 1 TBS capers
  • 1/2 – 1 lemon, juiced

Warm oil in a large skillet over medium heat.

In a cake pan or large, shallow bowl combine salt, pepper, and flour. Lightly dredge fish in flour and shake off excess.

When pan is good and hot, add 1 tablespoon margarine (or a bit more olive oil) to the oil. As soon as it is melted, place fish in the pan, skin side down. For the first 10-15 seconds, shake the pan back and forth so the fish doesn’t stick to the pan. Cook until golden crust forms on the skin – about 2-3 minutes.

Carefully flip the fish away from you and wiggle the pan again for the first few seconds. Cook until the meat turns golden brown and delicious. Remove from the heat and slide the fish onto a warm plate.

Pour out the oil, add the 1 TBS reserved margarine (or oil). When the margarine has melted, add the capers and fry them quickly. After about one minute, take the pan off the heat, add the lemon juice to pan and mix together. Pour the caper and lemon sauce over the fish and serve.

This is great and quick meal served with some quinoa or rice and then a roasted vegetable or salad. Yum!

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