Traditional Pan-Fried Trout - Meal Garden

Traditional Pan-Fried Trout

7	25	278
Ingredients	Minutes	Calories
Prep	Cook	Servings
15 min	10 min	6

Health Highlights

Ingredients

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)

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.

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

Notes:

Fish

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

Pygal5%394.94802162239074108.5325543942892948%464.096050234432220.0582687943099846%292.86447643238876184.6335622030395%48%46%CarbohydratesFatProtein

Meal Type(s)

Main

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