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Trout — Nutrients, Health Benefits, and Shopping Tips

Trout photo

Listonic Team

September 4, 2024

Trout is a freshwater fish celebrated for its delicate flavor and rich omega-3 fatty acids. Find out how to select the freshest trout to meet your health objectives, discover the benefits it offers, and learn effective storage techniques.

Trout nutrients

Check the detailed nutritional values of trout, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 119 kcal

Nutrients per: 100 g% Daily Value*
Carbs0 g-
Fiber0 g-
Sugars0 g-
Glycemic Index0 -
Protein18 g36%
Sodium40 mg1.74%
Total Fat5 6.41%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Among other things, here's what makes trout stand out:

18 g

🧀 Good Protein Content

Trout facts & tips

🛒
Opt for trout with a firm texture and a mild, nutty flavor.
😋
Trout is a popular freshwater fish, related to salmon.
📦
Keep fresh trout in the refrigerator and use within one to two days. For longer storage, freeze it in an airtight container or freezer bag for up to six months.

Health benefits

Explore how trout, rich in omega-3 fatty acids and essential nutrients, can be a healthy choice for supporting overall well-being.
  • Rich in omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.
  • High in protein, essential for muscle growth, repair, and overall body function.
  • Contains essential vitamins and minerals such as Vitamin D, B12, selenium, and phosphorus, which support overall health and well-being.
  • Supports heart health due to its low saturated fat content and high omega-3 levels.

Health risks

Recognize the issues linked to eating trout.
  • Potential for mercury contamination though typically lower than in larger fish, trout may still contain trace amounts of mercury, which can pose health risks if consumed in large quantities, especially for pregnant women and young children.
  • Risk of allergic reactions in individuals with fish allergies, causing symptoms like itching, swelling, or anaphylaxis.
  • Potential for contamination with harmful bacteria or parasites, particularly if the trout is not properly cooked or sourced from a reputable supplier.
  • Environmental concerns related to overfishing and the impact on aquatic ecosystems if trout is sourced from unsustainable fisheries.
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How to choose trout

Trout should have a shiny skin and firm flesh, with a clean, fresh smell reminiscent of clean water. The eyes should be clear and bright, indicating the fish's freshness.

Avoid trout that has a fishy odor or appears limp. Fish with cloudy eyes or a slimy coat should also be avoided, as these are indicators that the trout is past its prime and not ideal for consumption.

How to choose trout

How to store trout

Fresh trout should be kept in the refrigerator, ideally on a bed of ice in an airtight container. Refrigeration maintains its freshness for up to two days. Freezing is recommended for longer storage.

Exposure to air can lead to rapid spoilage. Avoid leaving trout at room temperature for extended periods. Always thaw frozen trout in the refrigerator and ensure it is cooked promptly to maintain its quality and safety.

✅ Extra Tip

Keep trout on ice even when transporting from the store to home to maintain its freshness.

How long does it last?

Trout can last for 1-2 days in the refrigerator. For longer storage, trout can be frozen for up to 6-8 months.

What to do with leftovers?

Leftover trout can be used in a variety of savory dishes. Flake it and add to salads, sandwiches, or wraps for a light and flavorful protein, or mix it into a pasta dish with a creamy or tomato-based sauce. Trout is also great when used in fish tacos with fresh salsa, avocado, and a squeeze of lime.

Use trout in a quiche or frittata with eggs, cheese, and herbs, or mix it into a rice bowl with vegetables and a tangy dressing. If you have a lot of trout, consider making a batch of fish cakes by mixing the flaked fish with breadcrumbs, eggs, and seasonings, then frying until golden. Trout can also be added to a seafood chowder with potatoes and corn, or used as a topping for pizzas or flatbreads. For a quick snack, serve trout with crackers and cream cheese, or mix it into a salad with greens and a citrus vinaigrette.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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