Craving a fresh and heart-healthy meal? Try this Traditional Pan-Fried Trout recipe! This mild-tasting fish is not only a great alternative to the usual catches but also a fantastic source of omega-3 fats. Perfect for a quick dinner paired with baked potatoes and steamed veggies.
Recipe courtesy of Hello Canola and Patricia Chuey.
Ingredients
- 2 lbs whole fresh trout fillets
- 2 Tbsp whole wheat or all-purpose flour
- 1/4 tsp freshly ground pepper
- 2 Tbsp milk
- 2 Tbsp canola oil
- lemon and parsley, optional garnishes
Instructions
- On a plate, mix flour with pepper to dredge the fish.
- Place milk in bowl, dip trout in milk and then place on plate to coat with flour on both sides.
- 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.
- 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.
Nutrition Facts
Traditional Pan-Fried Trout
Serving Size
4 oz
Amount per Serving
Calories
230
% Daily Value*
Fat
10
g
15
%
Saturated Fat
1.5
g
9
%
Cholesterol
90
mg
30
%
Sodium
50
mg
2
%
Potassium
736
mg
21
%
Carbohydrates
2
g
1
%
Fiber
0
g
0
%
Sugar
0
g
0
%
Protein
31
g
62
%
* Percent Daily Values are based on a 2000 calorie diet.
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