Traditional Pan-Fried Trout
Ingredients
- 2 lb lbs whole fresh trout fillets 1 kg
- 2 Tbsp whole wheat or all-purpose flour 30 mL
- 1/4 tsp freshly ground pepper 1 2 mL
- 2 Tbsp milk 30 mL
- 2 Tbsp canola oil 30 mL
- lemon and parsley, optional garnishes
Instructions
- 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.
Yield
6 servings
serving size
4 oz / 125 g fish
nutritional analysis
Per Serving
| Calories | 230 |
| Total Fat | 10 g |
| Saturated Fat | 1.5 g |
| Cholesterol | 90 mg |
| Carbohydrates | 2 g |
| Fiber | 0 g |
| Sugars | 0 g |
| Protein | 31 g |
| Sodium | 50 mg |
| Potassium | 736 mg |
