Traditional pan-fried trout

This mild-tasting fish is a good source of heart-healthy omega-3 fats.
Recipe and photo provided by CanolaInfo.org
230 cal Serves 6
Prep time 0h 10m
Cook time 0h 10m
Total time 0h 20m
Two pieces of trout in cast iron skillet with sliced lemon and fresh parsley.

Ingredients

Directions

  1. Step 1

    On a plate, mix flour with pepper for dredging the fish.

  2. Step 2

    Place milk in bowl, dip trout in milk and then place on plate to coat with flour on both sides.

  3. Step 3

    In large saucepan, heat canola oil to medium-high. Place fish in pan and fry for approximately 4-5 minutes per side or until golden brown.

  4. Step 4

    Allow fish to stand in pan for about 10 minutes before slicing and serving. Garnish with a wedge of lemon and serve with baked potatoes and steamed vegetables, if desired.

Nutritional information

Per serving (1 fillet)

Calories
230
Protein
31 g
Sodium
50 mg
Potassium
736 mg
Total fat
10 g
Saturated fat
1.5 g
Cholesterol
90 mg
Carbohydrates
2 g
Fibre
0 g
Sugars
0 g
Added sugars
0 g

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