This mild-tasting fish is a good source of heart-healthy omega-3 fats.

Makes 6 servings
Cooking time: n/a


  • 2 lbs (1 kg) whole fresh trout fillets
  • 2 Tbsp (30 mL) whole wheat or all-purpose flour
  • ¼ tsp (2 mL) freshly ground pepper
  • 2 Tbsp (30 mL) milk
  • 2 Tbsp (30 mL) canola oil lemon and parsley, optional garnishes


  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. 


Carbohydrate exchange information
4 Meat & Alternative Choices

Yield: 6 servings, Serving Size: 4 oz (125 g)

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