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Tasty Tuesday by Anna Grindeland, RD, CD: Whole summer—trout

Anna Grindeland, RD, CD

We continue our Whole Summer Tasty Tuesday series with a food you won’t be picking out of your garden: Trout.

Trout can be found in grocery stores either fresh or frozen. In the northwest, we have access to lakes and streams and if you are an avid fisher or know someone who is, you may have the luck of eating these healthy fish all summer long.


High in healthy fatty acids, mono- and polyunsaturated acids, Trout counts as one of your recommended weekly servings of fish for heart health, according to the American Heart Association. For a fish, trout is relatively low in fat, but still provides more omega-3 fatty acids than most of its gilled counterparts. Omega-3 fatty acids help the body ward off inflammation, reduce risk of cardiovascular disease, dementia, and some cancers. Not bad for a little fish!

Trout is also high in Vitamin D, B-vitamins, and omega 3’s that support healthy immunity, metabolism, and longevity. As a protein source, the flesh of trout can stabilize your appetite and provide sustaining energy.

What about Mercury?

According to the FDA, trout have <.1ppm mercury, a very small amount. If you are eating fish less than 7 days per week on a regular basis, you don’t likely need to worry about the mercury levels in fish. Pregnant women are advised to avoid four fish known to be high in mercury: Mexican Tilefish, swordfish, shark, and king mackerel. If you are pregnant and eat these foods, talk to your doctor about mercury.

Fish is an extremely nutritious food, containing healthy fats needed for fetal development, as well as adults. It is recommended to eat 2-3 servings of fish per week to gain these nutrients.

Cooking trout

Trout has a delicate fish taste that pairs well with many summer flavors, or just as easily can be grilled over a campfire. It is versatile*, so do not be afraid to try different cooking methods.

Steaming: Place thin trout fillets in a steamer basket with sliced onion, peppers, and julienned celery. The flavor of the vegetables will infuse the trout as they cook together.

Grilled: Too hot to cook inside? Line a wood plank with sliced lime, cilantro sprigs and jalapeno peppers, lay trout fillet over, skin side down, brush with olive oil, dash salt and pepper. Cook on a low-medium heat until fish flakes easily with a fork. Serve with corn salsa.

*One time camping with my family, we cooked our trout fillets with the only thing we had on hand—we breaded the catch of the day in Cheese Nips crumbs! Disclaimer: this is not an endorsement for Cheese Nips, or a recommended recipe.

I would love to hear how Tasty Tuesday readers enjoy their summer catch. Leave comments on the Facebook page with your favorite summer trout recipes!


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The information found in the Health Library is for educational purposes only. It is not intended nor implied to be a substitute for professional medical advice nor does it represent the views or position of WHMC. Readers should always consult with their healthcare provider for diagnosis and treatment, including for specific medical needs.