Traditional Pan Fried Trout

Traditional Pan Fried Trout

You have to try this recipe – especially when fresh trout is in season! This mild-tasting fish offers great variety from the usual fish selection, and it’s a good source of heart-healthy omega-3 fats just like canola oil! Recipe from our friends at CanolaInfo.

Servings
6 people
  • Ingredients
    • 2 lbs whole fresh trout fillets (1 kg)
    • 2 Tbsp whole wheat or all-purpose flour (30 mL)
    • 1/4 tsp freshly ground pepper (1 mL)
    • 2 Tbsp milk (30 mL)
    • 2 Tbsp canola oil (30 mL)
    • lemon wedges (optional)
    • fresh parsley, chopped (optional)
  • 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 a 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 Analysis

Serving Size
4 oz / 125 g fish
Servings
6
Calories
230
Total Fat
10 g
Saturated Fat
1.5 g
Cholesterol
90 mg
Sodium
50 mg
Carbohydrates
2 g
Fiber
0 g
Sugars
0 g
Protein
31 g
Potassium
736 mg