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Heart Healthy Traditional Pan Fried Trout

February is heart month! Our February recipes are from the Heart and Stroke Foundation's recipe collection.

Why Heart Month?

The Heart Month campaign began in 1958 when the Foundation, led by Dr. Wilfred Bigelow, committed to raise $600,000 to fund heart research. In Ontario, volunteers in Hamilton, Kingston, Lakehead, London, Oakville, Oshawa, Peterborough and Port Hope launched a modest door-to-door campaign to raise a provincial goal of $250,000. By the end of the campaign, they had exceeded goal and raised $320,000.

Prep time: 10 min ~ Cook time: 10 min ~ Serves 6


  • 2 lbs (1 kg) whole fresh trout fillets
  • 2 tbsp (25 mL) whole wheat or all-purpose flour
  • 1/4 tsp (1 mL) freshly ground pepper
  • 2 tbsp (25 mL) milk
  • 2 tbsp (25 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.

Recipe provided by ©

Original guaranteed heart-healthy recipe here.

Find out more about Heart Month here.