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Brook Trout
Fish
Nutri-ScoreA

Brook Trout

Salvelinus fontinalis

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Brook Trout provides 148 kcal, 20g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Brook trout is a freshwater fish known for its delicate flavor and high nutritional value, particularly rich in omega-3 fatty acids and protein.

Also known as:
Salvelinus fontinalisSpeckled Trout
Scientific NameSalvelinus fontinalis
Region of OriginNorth America
Popular Comparisons:
Brook TroutBrook TroutVSAlaska Plaice FilletAlaska Plaice FilletBrook TroutBrook TroutVSAlbacore TunaAlbacore TunaBrook TroutBrook TroutVSAlbacore White TunaAlbacore White TunaBrook TroutBrook TroutVSAlbacore White Tuna LoinAlbacore White Tuna LoinBrook TroutBrook TroutVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletBrook TroutBrook TroutVSAmerican PlaiceAmerican PlaiceBrook TroutBrook TroutVSAmerican Plaice FilletAmerican Plaice FilletBrook TroutBrook TroutVSAnchoviesAnchoviesBrook TroutBrook TroutVSArctic CharArctic CharBrook TroutBrook TroutVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories148 kcal
Water
75%
Fiber0g
Total26.0g
Protein
20g(77%)
Fats
6g(23%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin D16 µg (80%)
Vitamin B122.8 µg (117%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium24 µg (44%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in omega-3 fatty acids, which are essential for heart health and reducing inflammation.
✓High protein content supports muscle growth and repair, making it an excellent choice for athletes.
✓Contains important vitamins and minerals, including Vitamin D and selenium, which support immune function.
✓Low in carbohydrates, making it suitable for low-carb and ketogenic diets.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury, particularly in larger specimens.
!Individuals with fish allergies should avoid consuming brook trout.

How to Prepare & Consume

Best enjoyed grilled or baked to preserve its delicate flavor. Avoid overcooking to maintain moisture.

Smart Selection & Storage

How to Select

Choose brook trout that has bright, clear eyes and firm flesh. The skin should be shiny and moist, indicating freshness.

How to Store

Keep brook trout refrigerated at temperatures below 40°F (4°C) and consume within 1-2 days. For longer storage, freeze it in an airtight container.

Myths vs Realities

MythAll fish are low in mercury.
RealityWhile many fish are low in mercury, larger species, including some trout, can accumulate higher levels.
MythFish is not a good source of protein.
RealityFish, including brook trout, is an excellent source of high-quality protein, essential for muscle health.
MythYou can eat fish raw without any risks.
RealityRaw fish can carry parasites and bacteria; proper cooking is recommended to ensure safety.

Healthy Recipes

Herb-Crusted Brook Trout with Quinoa Salad

This dish features brook trout coated in a fresh herb crust, served alongside a vibrant quinoa salad packed with vegetables and a zesty lemon dressing.

Ingredients
  • 2 brook trout fillets
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup cucumber, diced
  • 1/4 cup red onion, finely chopped
  • 1/4 cup fresh parsley, chopped
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Mix the herbs, garlic powder, salt, and pepper, then coat the trout fillets with the mixture.
  3. 3. Bake the trout for 15-20 minutes until cooked through.
  4. 4. In a bowl, combine quinoa, tomatoes, cucumber, red onion, and parsley.
  5. 5. Drizzle with olive oil and lemon juice, toss well, and serve alongside the trout.

Grilled Brook Trout with Avocado Salsa

This light and refreshing dish features grilled brook trout topped with a creamy avocado salsa, perfect for a summer meal.

Ingredients
  • 2 brook trout fillets
  • 1 ripe avocado, diced
  • 1/2 cup diced tomatoes
  • 1/4 cup red onion, minced
  • 1 tablespoon lime juice
  • 1 tablespoon cilantro, chopped
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat the grill to medium heat.
  2. 2. Brush the trout fillets with olive oil and season with salt and pepper.
  3. 3. Grill the trout for 4-5 minutes on each side until flaky.
  4. 4. In a bowl, combine avocado, tomatoes, onion, lime juice, cilantro, salt, and pepper.
  5. 5. Serve the grilled trout topped with the avocado salsa.

Baked Brook Trout with Spinach and Feta

This baked brook trout is stuffed with a flavorful mixture of spinach and feta cheese, creating a nutritious and satisfying meal.

Ingredients
  • 2 whole brook trout, cleaned
  • 2 cups fresh spinach, chopped
  • 1/2 cup feta cheese, crumbled
  • 1 clove garlic, minced
  • 1 tablespoon olive oil
  • 1 lemon, sliced
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Sauté garlic and spinach in olive oil until wilted, then mix in feta cheese.
  3. 3. Stuff the trout with the spinach-feta mixture and place lemon slices on top.
  4. 4. Bake for 25-30 minutes until the fish is cooked through.
  5. 5. Serve with a side of steamed vegetables.

Pan-Seared Brook Trout with Asparagus

This quick and easy pan-seared brook trout is paired with sautéed asparagus for a healthy, protein-packed dinner.

Ingredients
  • 2 brook trout fillets
  • 1 bunch asparagus, trimmed
  • 2 tablespoons olive oil
  • 1 clove garlic, minced
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. Heat 1 tablespoon of olive oil in a skillet over medium-high heat.
  2. 2. Season the trout with salt and pepper, then sear for 4-5 minutes on each side.
  3. 3. In another pan, heat the remaining olive oil and sauté garlic and asparagus until tender.
  4. 4. Drizzle lemon juice over the asparagus and serve alongside the trout.

Coconut Curry Brook Trout

This exotic dish features brook trout simmered in a creamy coconut curry sauce, served with brown rice for a wholesome meal.

Ingredients
  • 2 brook trout fillets
  • 1 can coconut milk
  • 2 tablespoons red curry paste
  • 1 cup broccoli florets
  • 1 bell pepper, sliced
  • 1 tablespoon fish sauce
  • 1 tablespoon lime juice
  • Salt to taste
  • 1 cup cooked brown rice
Instructions
  1. 1. In a saucepan, combine coconut milk and red curry paste, bring to a simmer.
  2. 2. Add broccoli and bell pepper, cooking until tender.
  3. 3. Add the trout fillets and cook for 5-7 minutes until cooked through.
  4. 4. Stir in fish sauce and lime juice, adjusting salt to taste.
  5. 5. Serve the curry over a bed of brown rice.

Smoked Brook Trout Salad

This refreshing salad features smoked brook trout on a bed of mixed greens, topped with a light vinaigrette for a nutritious meal.

Ingredients
  • 4 oz smoked brook trout, flaked
  • 4 cups mixed salad greens
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cup cucumber, sliced
  • 1/4 cup red onion, thinly sliced
  • 2 tablespoons balsamic vinaigrette
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine salad greens, tomatoes, cucumber, and red onion.
  2. 2. Top with flaked smoked trout.
  3. 3. Drizzle with balsamic vinaigrette and season with salt and pepper.
  4. 4. Toss gently and serve immediately.

Brook Trout Tacos with Mango Salsa

These delicious brook trout tacos are topped with a fresh mango salsa, making for a fun and healthy meal option.

Ingredients
  • 2 brook trout fillets
  • 4 corn tortillas
  • 1 ripe mango, diced
  • 1/4 cup red onion, minced
  • 1 tablespoon lime juice
  • 1 tablespoon cilantro, chopped
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Heat olive oil in a skillet and cook the trout fillets for 4-5 minutes on each side.
  2. 2. In a bowl, mix mango, red onion, lime juice, cilantro, salt, and pepper to make salsa.
  3. 3. Warm the tortillas in a dry skillet.
  4. 4. Assemble tacos by placing trout on tortillas and topping with mango salsa.

Mediterranean Brook Trout with Olives and Tomatoes

This Mediterranean-inspired dish features brook trout baked with olives and tomatoes for a flavorful and healthy meal.

Ingredients
  • 2 brook trout fillets
  • 1 cup cherry tomatoes, halved
  • 1/4 cup Kalamata olives, pitted and sliced
  • 2 tablespoons olive oil
  • 1 tablespoon oregano
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Place trout fillets in a baking dish and top with tomatoes, olives, olive oil, oregano, salt, and pepper.
  3. 3. Bake for 20-25 minutes until the fish is cooked through.
  4. 4. Serve with a side of whole grain bread.

Zucchini Noodles with Brook Trout and Pesto

This low-carb dish features zucchini noodles tossed with flaked brook trout and homemade basil pesto for a fresh and healthy meal.

Ingredients
  • 2 brook trout fillets
  • 2 medium zucchinis, spiralized
  • 1/4 cup homemade basil pesto
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Parmesan cheese for garnish
Instructions
  1. 1. Cook the trout fillets in a skillet with olive oil for 4-5 minutes on each side.
  2. 2. In the same skillet, add zucchini noodles and sauté for 2-3 minutes until just tender.
  3. 3. Flake the cooked trout and toss with zucchini noodles and pesto.
  4. 4. Serve garnished with Parmesan cheese.

Frequently Asked Questions (FAQ)

What are the health benefits of eating brook trout?

Brook trout is rich in omega-3 fatty acids, which are beneficial for heart health, and provides high-quality protein essential for muscle repair.

How should brook trout be cooked?

Brook trout can be grilled, baked, or pan-fried. It is best cooked at moderate temperatures to avoid drying out.

Is brook trout safe to eat?

Yes, brook trout is generally safe to eat, but be cautious of potential contaminants in larger fish.

How does brook trout compare to other fish in terms of nutrition?

Brook trout is higher in omega-3 fatty acids compared to many other freshwater fish, making it a nutritious choice.

Can brook trout be eaten raw?

While some people consume brook trout raw in sushi or sashimi, it is recommended to cook it to reduce the risk of parasites.

What is the best way to store brook trout?

Store fresh brook trout in the refrigerator and consume within 1-2 days. For longer storage, freeze it.

What are the environmental impacts of brook trout fishing?

Sustainable fishing practices are essential to maintain brook trout populations and their habitats.

Can brook trout be farmed?

Yes, brook trout can be farmed, and aquaculture practices can help reduce pressure on wild populations.

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Comparisons
Brook Trout vs Alaska Plaice Fillet Brook Trout vs Albacore Tuna Brook Trout vs Albacore Tuna
Nutrients
Protein in Brook Trout Calories in Brook Trout Vitamin-c in Brook Trout Magnesium in Brook Trout
Featured Guides
Health Benefits of Brook Trout Healthy Recipes with Brook Trout
Rankings
Fish high in vitamin-b12 Fish high in vitamin-d Fish low in carbohidratos Fish low in índice glucémico