Among the top five healthiest fish to eat, rainbow trout makes a tasty entrée and is one of the more affordable seafood options.
Rainbow trout is one of the few fish that is better to buy farmed because wild trout can be contaminated from chemicals like mercury and polychlorinated biphenyls (PCBs). All rainbow trout on the U.S. market is farmed-raised in the United States, in accordance with strict environmental standards. Rainbow trout is farmed in raceways, which mimic a free-flowing river and use large amounts of freshwater.
Rainbow trout provides a number of nutrients important to physical and mental wellness. A cooked 3-ounce serving of farmed rainbow trout contains 21 grams of muscle-building protein. For brain health, a serving provides over 900 mg of Omega-3 fatty acids including EPA and DHA. Omega-3 fatty acids may help prevent neurological disorders like dementia, depression, bipolar disorder and Alzheimer’s disease; they are also linked to a decreased risk of heart disease, high blood pressure, and certain types of cancer. Rainbow trout is low in total fat (just 6 grams), and low in saturated fat and cholesterol.
There are several ways to cook trout: grilled, smoked, pan-fried, roasted or baked. When baking, measure the thickness of the fish and plan on 10 minutes per inch (5 minutes on each side), and bake at 400 to 450 degrees F. You can use nearly any seasoning – herbs, lemon, salt, pepper – to finish off your trout. Additionally, many salmon recipes work well for rainbow trout.
Tomato Parsley Trout
Prepared with tomatoes, parsley, garlic and white wine, this simple-to-make entree has extraordinarily flavorful results. The tomatoes and parsley add vibrant color and pungent garlic is balanced by the aromatic combination of white wine, lemon and olive oil.
- 1 (4 pound) whole trout, cleaned
- salt and pepper to taste
- 3 cups diced fresh tomatoes (with seeds removed)
- 2 Tbs organic olive oil
- 2 Tbs chopped fresh parsley
- 2 cloves minced garlic
- 1/2 cup dry white wine
- 1 lemon, cut into wedges
- 4 sprigs fresh parsley
- Preheat oven to 400 degrees F (205 degrees C). Lightly oil a 9×13 inch baking dish or line with parchment paper.
- Rub the trout inside and out with salt and pepper to taste and place in baking dish.
- In a large bowl, combine tomatoes, olive oil, 2 tablespoons chopped parsley, wine and minced garlic. Spread evenly over the top of the fish.
- Bake for 35 minutes, or until fish flakes easily.
Serve garnished with lemon wedges and parsley sprigs.