Substitutions for flour

[HoosierBuckeye]

I accidentally defrosted an entire pound of flounder filets last night, so I need to cook them all up today. I've got a few different ways to make them for variety's sake, and I also found this recipe - Atkins friendly with one exception - on foodtv.com.

4 skinless flounder-fillets
Salt and pepper, to taste
Flour, for dredging fish
2 tablespoons vegetable oil
3 tablespoons butter, divided
1 lemon, juiced
1 small bottle capers

Wash fillets in cold water and pat dry. Sprinkle with salt and pepper. Dredge fillets in flour. Place oil and 2 tablespoons butter in flat, heavy-bottomed skillet and heat on medium-high until butter melts. Keeping heat at medium-high, cook fish on 1 side about 3 minutes (more or less, depending on size of fillets), until deep brown and crispy. Turn fish and cook on second side, about 3 minutes. Turn fish only once.
Remove fish to serving platter. Turn off heat. Into hot skillet, whisk in remaining 1 tablespoon butter. Add lemon juice. Pour in capers, liquid and all. Whisk. Pour thin sauce over fish fillets. serve at once.

I've got all the ingredients but capers, which I personally hate, and of course, flour. But I do have flax seed and a coffee grinder. Is flax meal an appropriate substitute for flour, or should I go out and get something completely different? I couldn't find anything through a search here on ADBB, so your input would be helpful! Thanks.

Val

[not2late]

If you are on Induction, then flax meal won't be a bad sub, neither would grated parmesan cheese (use the stuff in the can---don't waste the real stuff for breading!)

If you are on OWL and beyond:

If you're on the nut rung: use ground nuts (or a combo of ground nuts and grated parmesan or whey protein isolate)

If you're on the legume rung: use soy flour or chickpea flour (if you can find it)

If you're on the grain rung: grind up some oat bran or wheat bran and use that as breading or low carb bread crumbs.

And if you want to spend the $$$ you can always use one of the bake mixes.

[HoosierBuckeye]

Given that I've been at a stall for about a week now (I'm on the wine rung of OWL), I used ground up flax seed - I ground 3 tbsp, but probably only needed 2. Anyway, the recipe was FABULOUS! Tasted just like actual fish sticks. (My filets were thin and tiny.) I'm posting this on the low-carb recipes site! Thanks for your help, not2late! Wonderful advice as always!

Val