Traditional Pan-Fried Trout

7 25 278
Ingredients Minutes Calories
Prep Cook Servings
15 min 10 min 6
Traditional Pan-Fried Trout
Health Highlights


908 gm Trout (fillets)
2 tbsp All-purpose white flour
1/4 tsp Black pepper
2 tbsp Partly skimmed milk, 2% M.F. (or use almond milk)
2 tbsp Canola oil (or grapeseed oil)
1 medium Lemon (for garnish)
1/4 cup Parsley, fresh (for garnish)


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.

5. Garnish with a wedge of lemon and serve with baked potatoes and steamed vegetables, if desired.



is a great source of protein and Omega 3 fatty acids!

Serve - with a side of lightly sautéed green beans, asparagus, bell peppers or mushrooms!

Nutrition Facts

Per Portion

Calories 278
Calories from fat 134
Calories from saturated fat 19.1
Total Fat 14.9 g
Saturated Fat 2.1 g
Trans Fat 0.1 g
Polyunsaturated Fat 3.5 g
Monounsaturated Fat 7.9 g
Cholesterol 88 mg
Sodium 82 mg
Potassium 597 mg
Total Carbohydrate 4.1 g
Dietary Fiber 0.7 g
Sugars 0.7 g
Protein 32 g

Dietary servings

Per Portion

Fruit 0.2
Grain 0.1
Meat 1.7

Energy sources


Meal Type(s)