Protein
Trout
Cold-water fatty fish, rich in omega-3 and often locally farmed.
Nutrition facts
Serving: 1 fillet (120 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 169 kcal | |
| Protein | 23.9 g | |
| Carbs | 0 g | |
| Fibre | 0 g | 0 % |
| Sugars | 0 g | 0 % |
| Fat | 7.4 g | 10 % |
| Saturated fat | 1.7 g | 8 % |
| Sodium | 61 mg | 3 % |
| Vitamin B12 | 5 µg | 215 % |
| Vitamin D | 19 µg | 95 % |
| Selenium | 28 µg | 51 % |
| Niacin (B3) | 7 mg | 42 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Farmed rainbow trout is a fatty fish: a 120 g fillet brings close to 0.9 g of EPA and DHA, which places it with the fatty fish, even if farmed salmon brings more.
- One fillet covers almost the entire daily value for vitamin D (95%): few unfortified foods do that.
Preparation
Baked, steamed, or in a parchment packet, it keeps its fats; deep-fried, some of its omega-3 passes into the frying oil. The skin is edible. “Steelhead” is the same species as rainbow trout, larger or sea-run.
To mention to a professional
- Fish is a priority allergen in Canada.
- Raw (tartare, sushi), trout must have been frozen beforehand, like any fish served raw (parasites).
Sources
- Fish, trout, rainbow, farmed, raw
- USDA FoodData Central, SR Legacy (Fish, trout, rainbow, farmed, raw ; Fish, salmon, Atlantic, farmed, raw)
- NIH Office of Dietary Supplements, Vitamin D fact sheet
- Health Canada, Mercury in Fish (fish low in mercury)
- EFSA, opinion on astaxanthin as an additive in salmonid feed
- Health Canada, priority food allergens
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.