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Almond Buckwheat Fish

I love crusted fish and Bonefish is one of my favorite restaurants for simple but delicious fish dishes here in Florida. But I wanted to be able to make a quality fish dish at home where I can 1) control the ingredients 2) don’t need a babysitter to go enjoy my dinner. As a business owner, wife and mother of two girls (one of which is only a few weeks old) I need easy, healthy dinner options and this fits the bill! I was craving fish and veggies and needed to start making room in the freezer so using up some items was a must. I had some white fish on hand and made this recipe up based on some gluten-free flour options I had on hand. The only thing I would have done differently would be to use more oil or butter when cooking so it got evenly crispy instead of having a fewer softer, drier spots. Let me know if you end up making this recipe – post it on Instagram and tag me @thebrianamichel and use #fthediet.

Almond Buckwheat Fish

Author: Briana Michel

Recipe type: Fish

Prep time: 5 mins

Cook time: 8 mins

Total time: 13 mins


  1. 2 white fish filets (like cod of tilapia)

  2. ½ cup blanched almond flour

  3. ¼ cup buckwheat flour (this is actually gluten free despite the term "wheat")

  4. sea salt

  5. black pepper

  6. 2 tsp + ¼ tsp cayenne 🌶 pepper, ground

  7. 5 tbsp yellow mustard or dijon mustard for more tang


  1. In a Tupperware container add flour, salt, pepper and 2 tsp cayenne. Place lid on and shake to combine ingredients. On a plate or in a large bowl mix mustard and cayenne pepper. Dredge fish through the mustard on both sides and then put in the flour mixture container and gently shake to cover the fish. Heat a large skillet on medium. Add grass-fed butter or oil to cover the bottom of the pan. Place fish and cook about 4-5 minutes on each side until fish is cooked to your preference. Enjoy with a side of greens or other veggie.


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