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He althy eating can taste pretty good, too. We'll prove that today with a recipe for grilled trout. Stay tuned to learn how he althy coldwater fish is and how to grill trout quickly and easily…

Rainbow trout in the wild

Like its cousin the salmon, trout are native to North America and are found in numerous cold-water rivers and lakes. Although there are many species of trout, rainbow trout are the most common on restaurant menus and fish markets. As a nutrient-dense food, trout offers a variety of he alth benefits while being low in mercury, making them even he althier.

Nutrients in trout

An 800g serving of rainbow trout contains about 20g of protein and only 143 calories. That's 40 percent of the daily protein requirement. Protein is very important for the body to build new cells and repair old ones.

Trout is a low-fat food with only 5g total fat in one serving. Most of the fat comes from the unsaturated fats known as omega-3 fatty acids. There are 837 mg of omega-3 fatty acids in one serving of trout, which is just over half the recommended daily allowance.

How he althy is the trout?

Omega-3 fatty acids affect heart he alth the most, but studies suggest they may also fight other diseases, such as various types of cancer and dementia. According to recent studies, omega-3 fatty acids play an important role in brain he alth throughout our lives.

Grill the trout and season with orange

Vitamins in trout

Rainbow trout provides a good mix of vitamins, they are particularly rich in B group vitamins. These are responsible for converting food into energy and forming red blood cells, as well as for nerve he alth. A serving of trout contains 28 percent of the recommended daily allowance of niacin (B-3), about 16 percent pantothenic acid (B-5) and pyridoxine (B-6) and the impressive 58 percent vitamin B-12. Trout also provides 12 percent of the daily requirement of vitamin E, an antioxidant that helps form red blood cells.

Fish dishes taste delicious and have many he alth benefits

Minerals in trout

Trout are also rich in minerals, including potassium, phosphorus and selenium. Potassium is an electrolyte that helps balance fluids in the body and contributes to nerve he alth. Phosphorus ensures he althy bones and teeth. The trace mineral selenium exhibits antioxidant activity and protects against cell damage from free radicals.

Trout with Lemon

Grilling trout - recipe

As we have already mentioned, trout is low in mercury and therefore trout can be consumed four or more times a month. For a change, eat other cold-water fish like salmon, sardines, and mackerel.

Mercury is a neurotoxin that is particularly harmful to pregnant women and young children

You can simply grill a trout whole. But there are people who don't like to eat a whole fish with its head. If this applies to you too, you can buy trout fillets at the fish market and then cook them however you like. Brush with olive oil, then season with a mix of fresh herbs like chopped chives, garlic, parsley and black pepper and grill, the trout is actually delicious. Lemon or lime slices complement the mild flavor of the fish perfectly. Below is the exact recipe for this he althy seduction…

If you don't want to or can't grill the trout, prepare it in the same way in an aluminum boat and bake the fish in the oven at 180°C.

Grilled Trout in Aluminum Foil


  • Extra Virgin Olive Oil
  • 2 trout, boned and cleaned, head and tail (or headless if you prefer)
  • S alt
  • pepper
  • 6 wafer-thin slices of fresh lemon, pitted
  • Several sprigs of dill (or basil, tarragon, parsley, any tender fresh herb)
  • 1 teaspoon butter, cut into small cubes


  • preheat the grill, leaving part of the grill cool
  • While grill is heating, form two "boats" out of heavy-duty aluminum foil.
  • Groat the bottom of the boat generously with olive oil so that the trout does not stick when grilling
  • Rinse the trout with water and pat dry. Open the fish and sprinkle with s alt and pepper. Place the lemon slices in a single layer on the inside of the fish.
  • Sprinkle with dill sprigs and butter cubes. Seal the fish and coat both sides of the fish with olive oil.
  • Place the fish in the aluminum foil boats and close.
  • Grill the trout: Place the fish boats on the hot side of the grill. Cover and grill for 3 minutes.
  • Place the fish on the cool side of the grill. Cover and cook for an additional 3-5 minutes until fish is just cooked through.
  • Remove the trout from the grill.

Bon appetit!

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