One fillet (79.0 g) of raw trout contains 117 calories.

Trout is a type of freshwater fish that is low in calories and high in protein. In addition to being a good source of omega-3 fatty acids, trout is also rich in vitamins and minerals.

In this article, we'll explore the nutritional benefits of trout fillet, how to cook it, and some healthy recipes that you can try at home.

Calories in Trout Fillet

As mentioned earlier, one fillet (79.0 g) of raw trout contains 117 calories. When cooked, the calorie content may vary depending on the method of preparation, such as grilling, baking or frying.

Protein Content in Trout Fillet

A 79.0 g fillet of raw trout contains about 16.5 grams of protein. Protein is essential for building and repairing muscles in the body, as well as for maintaining a healthy immune system and regulating hormones.

Fat Content in Trout Fillet

One fillet (79.0 g) of raw trout contains about 4.8 grams of fat, of which 1.2 grams are saturated. Trout is a good source of heart-healthy unsaturated fats, including omega-3 fatty acids, which may help to reduce inflammation and lower the risk of heart disease.

Carbohydrate Content in Trout Fillet

Trout is a low-carbohydrate food, with only 0.7 grams of carbohydrates per 79.0 g fillet. This makes it a good choice for people who are following a low-carbohydrate or ketogenic diet.

Vitamins in Trout Fillet

Trout is a good source of several vitamins, including vitamin B12, niacin, and vitamin D. Vitamin B12 is important for maintaining healthy nerve and blood cells, while niacin is needed for energy metabolism. Vitamin D is essential for strong bones and teeth.

Minerals in Trout Fillet

Trout is also a good source of several minerals, including selenium, phosphorus, and potassium. Selenium is a powerful antioxidant that helps to protect the body from damage caused by free radicals. Phosphorus is important for strong bones and teeth, while potassium helps to regulate blood pressure and heart function.

Benefits of Trout Fillet

Trout fillet offers a number of health benefits, including heart health, brain function and eye health. Thanks to its high omega-3 fatty acid content, trout may reduce heart disease risk factors such as high blood pressure and elevated blood lipids. Furthermore, the vitamin B12 and iron content in trout may support brain function. Lastly, the omega-3 fatty acids and vitamin A content in trout may offer benefits for eye health by reducing the risk of age-related macular degeneration

How to Cook Trout Fillet

Trout fillet can be prepared in a number of ways, such as baking, grilling, or pan-frying. When cooking trout, it's important to keep an eye on the internal temperature. Cooked trout should reach an internal temperature of at least 145°F (63°C). For grilling, preheat the grill to medium-high heat and lightly oil the grates. Season the trout with salt, pepper, and any other desired seasonings, then grill for 4-6 minutes per side, or until the fish flakes easily with a fork. For baking, preheat the oven to 400°F (204°C) and line a baking dish with parchment paper. Season the trout with salt, pepper, and any other desired seasonings, then bake for 12-15 minutes, or until the fish flakes easily with a fork. For pan-frying, heat a small amount of oil in a pan over medium-high heat. Season the trout with salt, pepper, and any other desired seasonings, then cook for 3-5 minutes per side, or until the fish flakes easily with a fork.

Healthy Recipes with Trout Fillet

Trout fillet can be used in a variety of healthy recipes, such as grilled trout with roasted vegetables or baked trout with lemon and herbs. Here's a recipe for pan-seared trout with garlic and lemon. Ingredients: 4 trout fillets, 2 cloves garlic (minced), juice of 1 lemon, 1 tablespoon olive oil, salt and pepper to taste. Directions: Heat olive oil in a large skillet over medium-high heat. Season trout fillets with salt and pepper, then add to the skillet. Sear for 3-4 minutes per side, or until fish is cooked through. Add minced garlic and lemon juice to the skillet, and cook for an additional 1-2 minutes. Serve hot.

Comparison with Other Fish

When compared to other types of fish, trout is relatively low in mercury, making it a safe option for pregnant women and young children. Trout also contains more omega-3 fatty acids than many other types of fish, including tilapia and catfish. However, other types of fish, such as salmon and mackerel, may contain even higher amounts of omega-3 fatty acids.