Traditional pan-fried trout

This mild-tasting fish is a good source of heart-healthy omega-3 fats
Two pieces of trout in cast iron skillet with sliced lemon and fresh parsley.
6 servings / 20 min

Prep 10 min / Cook 10 min

Ingredients
  • 2 lbs (1 kg) whole fresh trout fillets (6 fillets)
  • 2 tbsp (25 mL) whole wheat or all-purpose flour
  • 1/4 tsp (1 mL) freshly ground pepper
  • 2 tbsp (25 mL) milk
  • 2 tbsp (25 mL) canola oil
  • Lemon and parsley, optional garnishes
Directions
  1. On a plate, mix flour with pepper for dredging the fish.
  2. Place milk in bowl, dip trout in milk and then place on plate to coat with flour on both sides.
  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. 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 info per serving (1 fillet)
  • Calories 230
  • Protein 31 g
  • 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
  • Sodium 50 mg
  • Potassium 736 mg

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