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Trout is delicious and nutritious

October 11th, 2011 Leave a comment Go to comments

Trout is a type of cold-water fish that is a member of the salmon family. Trout may be smoked, fried, broiled or baked depending on your preference. Although the nutritional profile of trout varies with the type and how it is prepared, in general, incorporating trout into your diet will provide the body with the nutrients essential for optimal health. The skin is especially abundant in omega-3 fatty acids, which are vital for a healthy heart. Consult with your health-care adviser or nutritionist for preparation tips.

According to the USDA Nutrient Data Laboratory, a 3 oz. serving of cooked trout with the skin provides 162 calories, 22.64 g of protein and 7.2 g of fat. The Food Pyramid, established by the USDA, recommends a daily intake of between two and three servings of protein. Each serving equates to approximately 3 oz. of protein. Protein is vital for muscular growth and development, as well as tissue repair, while fat serves as the body’s alternative source for energy. Between 20 percent and 35 percent of your daily caloric intake should consist of fat.

A 3 oz. serving of trout provides 10 minerals, such as calcium, sodium and iron, as well as nine vitamins, such as B vitamins and vitamin A. Both iron and folate, a B vitamin, help prevent against a condition known as anemia. According to the Mayo Clinic, anemia is characterized as a low red blood cell count and may result in fatigue, erratic heartbeat, dizziness, headaches or chest pain. The calcium and vitamin A content of trout may also help support healthy bones and teeth.

Canadian Aquaculture Industry Alliance, an association that represents the interests of the Canadian aquaculture industry in relation to public policy, environmental issues and consumer education, reports that the omega-3 content of trout may help lower cholesterol levels. Although cholesterol is necessary for cellular health, an excessive amount of cholesterol may clog the arteries and increase your risk of developing heart disease. Furthermore, omega-3 may relieve symptoms of rheumatoid arthritis, support brain and retina development in infants and alleviate inflammation. The American Heart Association recommends eating a fatty fish, such as trout, at least twice each week for its omega-3 content.

Although smoked trout has a relatively high sodium content, Canadian Aquaculture explains that farmed trout is naturally low in sodium. The average 3 oz. serving of trout contains 57 mg of sodium. The USDA recommends restriction sodium intake to 2,300 mg each day. Individuals on a low-sodium diet may need to further restrict their sodium intake. Excessive consumption of sodium may lead to health complications, such as high blood pressure or water retention. Furthermore, pregnant women should monitor their trout intake because it may contain mercury, a harmful contaminant. Discuss your medical history and current health condition with your health-care adviser before ingesting trout.

Here is a trout recipe. You will need the following ingredients:
- 2 rainbow trout fillets
- 1 tablespoon of olive oil
- 3 teaspoons of garlic salt
- 3 teaspoons of pepper and paprika
- 1 lemon (sliced)
- 1 fresh jalapeno pepper (sliced)

Preheat your oven to 400 degrees. Put your fillets on some aluminum foil. Then add the garlic salt and paprika for flavoring.

Put some jalapeno pepper on top and sprinkle it with juice squeezed from the lemon slices. Then put the lemons on top of the fillets. Wrap the fillets up in the foil and then bake for about 20 minutes.

Links:
Nutrition data on trout with the skin
How to cook trout

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