Traditional Pan-Fried Trout

15 minutes
Amount Per Serving: Calories 230; Total Fat 10g; Sodium 50 mg; Cholesterol 90mg; Carbohydrates 2g; Protein 31g; Potassium 736mg
Trout is a mild-tasting fish that has more variety than the usual selection. It can also help provide healthy fats. You have to try this recipe!
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  • 2 lbs of whole trout fillets
  • 2 tablespoons all-purpose flour
  • 1/4 teaspoon freshly ground pepper
  • 2 tablespoons milk
  • 2 tablespoons canola oil
  • lemon and parsley as garnishes


  • In a bowl, pour milk and dip your fish until it is well coated.

  • In a shallow dish, mix the flour, salt and pepper; then dredge the milk-soaked fish fillets on this mixture.

  • Heat the oil in a large frying pan over medium heat. Once hot, place your fish in the pan, skin side up.

  • Fry for about 5-7 minutes or until cooked through; then flip over and fry for another 5 to 7 minutes or until cooked through but not so long that the skin starts to burn. The fish should be nicely browned on both sides.

  • Transfer the fish to a plate and let it rest for about 5 minutes.

  • Serving Suggestions: Serve with lemon or lime wedges and fresh parsley, if you like.

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