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Trout Nutrition Facts and Special Health Benefits

By Rob Poulos...

It’s no secret that lean proteins like fish are an essential part of any fat loss regimen. Many people however stick to poultry since pricey fish like tuna and salmon get all the spotlight. Until today.

The fish known as trout has many health benefits from which we can all benefit, whether your goal is fat loss or overall health improvement. Keep reading to find out trout nutrition facts.

About Trout

The first thing many people notice about trout is that it contains 5 grams of fat, but much of these fish fats come from Omega-3 fatty acids, which is where trout gets some of its health benefits. Although trout has very little sodium, the cholesterol count might give some pause. If eaten in moderation, however this amount of cholesterol will not have a negative impact on your health.

One 3-ounce filet of trout has a whopping 19 grams of protein, which will let you burn fat while digesting this delicious fish. This healthy protein count more than makes up for the lack of fiber found in trout.

In addition to the fat burning properties of trout, there are also large quantities of vitamins and minerals that sustain good health. Vitamin B12, for example, makes up 89% of your recommended daily allowance, while vitamin B6 makes up 15%. Niacin, an essential human nutrient has 25% RDA in just 3 ounces.

Trout nutrition information reveals small amounts of calcium and iron, not enough to brag about but enough when paired with a well balanced meal. Potassium, phosphorous and selenium are the most dominant minerals found in trout to facilitate good health.

Keep going to find out what health benefits of trout can do for you!

Health Benefits of Trout

The Omega-3 fatty acids provide many heart health benefits of trout, which include reducing the risk of death by heart attack, stroke or heart disease. This fat also helps prevent arterial clogging, which can be fatal.

Another health benefit associated with trout is a reduction in bad cholesterol (LDL) as well as blood pressure—to illnesses those with excess fat are prone to. If you don’t get enough exercise (you should), trout protects the body against circulatory problems like thrombosis and gout.

Sick of being sick? Add more trout to your diet to increase your resistance to sicknesses like the common cold and seasonal flu.

Types of Trout

To avoid confusion you should know that there are many types of trout, but the most commonly found types are arctic char and rainbow trout. Although trout is in the same family as salmon, it is important that you do not confuse them.

Trout is a lighter fish that doesn’t require a long cook time and has a mild flavor.

Now on to how you can take advantage of the many health benefits of trout.

Low Cal Trout Recipes

Trout tacos: Bake a 3 ounce trout filet over high heat for 5 to 7 minutes. Toss 3 ounces of coleslaw with lime juice, and warm up 3 small corn tortilla shells. Top with hot sauce. 89 calories per taco, recipe makes 3 tacos.

Stuffed Trout: Wash and dry 1 trout filet and place on baking sheet. Chop 2 garlic cloves, spinach and combine with 1 ounce of reduced fat feta cheese. Place spinach mixture close to one end of the filet. Roll into ‘wheel’ and bake 15 minutes or until cooked through. 291 calories per serving, recipe makes 1 serving.

Quick & Easy Trout: Season a 3-ounce trout filet with salt, pepper and lemon zest and roast on 400° F for 15 minutes. Steam 5 ounces of mixed vegetables for 8 minutes or until cooked through. Season with salt & pepper. Squeeze lemon wedge over trout for additional flavor. 214 calories per serving, recipe makes 1 serving.

Have a unique way to take advantage of the health benefits of trout? Share your recipe with us!

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1 Comment Add yours

  1. mike

    I bake 1/2 lb fillets for 12-13 min at 375 degrees. salt, pepper, cayenne pepper.

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