Healthy eating can taste pretty good too. We are proving that today with a recipe for grilled trout. Stay tuned to learn how healthy cold water fish are and how to grill trout quickly and easily …

Rainbow trout in the wild

Trout grill healthy eating cold water fish

Like its cousin, the salmon, the trout is native to North America and is found in numerous cold water rivers and lakes. Although there are many species of trout, rainbow trout appear most frequently on restaurant menus and fish markets. As a nutrient-dense food, trout offers a variety of health benefits while being low in mercury, which makes it even healthier.

Fly fishing trout

Nutrients in the trout

A serving of rainbow trout of approx. 800 g contains approx. 20 g of protein and only 143 calories. That’s 40 percent of your daily protein requirement. The protein is very important so that the body can build new cells and repair old ones.

Trout is a low-fat food with only 5 grams of total fat in one serving. Most of the fat comes from the unsaturated fats known as omega-3 fatty acids. A serving of trout contains 837 mg of omega-3 fatty acids, which is a little more than half of the recommended daily requirement.

How healthy is the trout?

Trout grill healthy food cold water fish trout

Omega-3s have the greatest impact on heart health, but studies suggest that they can fight other diseases such as various cancers and dementias as well. Recent studies have shown that omega-3 fatty acids play an important role in brain health throughout our lives.

Grill the trout and season with orange

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Vitamins in the trout

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

Fish dishes taste delicious and have many health benefits

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Minerals in the trout

Trout are also rich in minerals, among which are potassium, phosphorus, and selenium. Potassium is an electrolyte that balances the balance of fluids in the body and contributes to nerve health. Phosphorus ensures healthy bones and teeth. The trace mineral selenium shows antioxidant activity and protects against cell damage caused by free radicals.

Trout with lemon

Trout grill recipe, trout healthy benefits

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, you can also eat other cold water fish such as salmon, sardines and mackerel.

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

Trout grill recipe healthy diet trout nutrients

A trout can simply be grilled completely. But there are people who are reluctant to eat a whole fish with their head. If that applies to you too, you can buy trout fillets at the fish market and then prepare them however you want. Brush with olive oil, then season with a mix of fresh herbs such as chopped chives, garlic, parsley and black pepper and grill – that’s how the trout actually tastes very tasty. Lemon or lime slices complement the mild taste of the fish perfectly. Below is the exact recipe for this healthy seduction …

If you do not want to or cannot 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

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  • Extra virgin olive oil
  • 2 trout, boned and cleaned, head and tail (or headless if you want)
  • salt
  • 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

Trout grill recipe healthy eating trout healthy benefits


  • Preheat the grill, leaving part of the grill to cool
  • While the grill is heating up, form two “boats” out of heavy-duty aluminum foil.
  • Brush the bottom of the boat generously with olive oil so that the trout does not stick when grilled
  • Rinse the trout with water and pat dry. Open the fish and sprinkle with salt and pepper. Place the lemon slices in one layer on the inside of the fish.
  • Sprinkle with dill twigs 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 lock them.
  • Grilling 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 another 3-5 minutes, until the fish is just cooked through.
  • Remove the trout from the grill.

Bon Appetit!

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