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Fresh Brook Trout
Fish
Nutri-ScoreA

Fresh Brook Trout

Salvelinus fontinalis

Clinical Encyclopedia

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

Fresh 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.

Fresh brook trout is a nutrient-dense fish known for its delicate flavor and high omega-3 fatty acid content. It is an excellent source of protein and essential vitamins and minerals.

Also known as:
Salvelinus fontinalisSpeckled Trout
Scientific NameSalvelinus fontinalis
Region of OriginNorth America
Popular Comparisons:
Fresh Brook TroutFresh Brook TroutVSAlaska Plaice FilletAlaska Plaice FilletFresh Brook TroutFresh Brook TroutVSAlbacore TunaAlbacore TunaFresh Brook TroutFresh Brook TroutVSAlbacore White TunaAlbacore White TunaFresh Brook TroutFresh Brook TroutVSAlbacore White Tuna LoinAlbacore White Tuna LoinFresh Brook TroutFresh Brook TroutVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletFresh Brook TroutFresh Brook TroutVSAmerican PlaiceAmerican PlaiceFresh Brook TroutFresh Brook TroutVSAmerican Plaice FilletAmerican Plaice FilletFresh Brook TroutFresh Brook TroutVSAnchoviesAnchoviesFresh Brook TroutFresh Brook TroutVSArctic CharArctic CharFresh Brook TroutFresh Brook 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 B123.2 µg (133%)
Vitamin D5 µg (25%)
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 beneficial for heart health and reducing inflammation.
✓High-quality protein source that supports muscle growth and repair.
✓Contains essential vitamins like B12 and D, crucial for energy metabolism and bone health.
✓Low in carbohydrates, making it suitable for low-carb diets.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury, so consumption should be moderated.
!Individuals with fish allergies should avoid consuming brook trout.

How to Prepare & Consume

Best enjoyed grilled or baked with herbs and lemon. Avoid overcooking to maintain moisture and flavor.

Smart Selection & Storage

How to Select

Choose fresh brook trout with bright, clear eyes and shiny skin. Avoid fish with a strong fishy odor.

How to Store

Keep in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it.

Myths vs Realities

MythAll fish are low in mercury.
RealitySome fish, including certain types of trout, can contain higher levels of mercury.
MythFish is not a good source of protein.
RealityFish, including brook trout, is an excellent source of high-quality protein.
MythYou should avoid fish skin.
RealityFish skin is nutritious and can be eaten if properly prepared.

Healthy Recipes

Herb-Crusted Brook Trout with Quinoa Salad

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

Ingredients
  • 2 fresh brook trout fillets
  • 1 cup cooked quinoa
  • 1 tablespoon olive oil
  • 1 teaspoon lemon zest
  • 1 tablespoon fresh parsley, chopped
  • 1 tablespoon fresh dill, chopped
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cucumber, diced
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Mix olive oil, lemon zest, parsley, dill, salt, and pepper in a bowl. Coat the trout fillets with this mixture.
  3. 3. Place the trout on a baking sheet and bake for 15-20 minutes until cooked through. Meanwhile, toss quinoa with tomatoes, cucumber, and a drizzle of olive oil. Serve together.

Grilled Brook Trout with Mango Salsa

Enjoy the vibrant flavors of grilled brook trout topped with a fresh mango salsa, perfect for a light summer meal.

Ingredients
  • 2 fresh brook trout fillets
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, seeded and minced
  • Juice of 1 lime
  • 1 tablespoon cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. Combine mango, onion, jalapeño, lime juice, cilantro, salt, and pepper in a bowl to make the salsa.
  3. 3. Season trout with salt and pepper, grill for 4-5 minutes on each side, then top with mango salsa before serving.

Baked Brook Trout with Lemon and Asparagus

This simple yet elegant dish features brook trout baked with lemon slices and fresh asparagus, highlighting the natural flavors of the fish.

Ingredients
  • 2 fresh brook trout fillets
  • 1 bunch asparagus, trimmed
  • 1 lemon, sliced
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Place trout and asparagus on a baking sheet, drizzle with olive oil, and season with salt and pepper.
  3. 3. Top the trout with lemon slices and bake for 15-20 minutes until the fish is flaky and asparagus is tender.

Spicy Brook Trout Tacos with Avocado Crema

These flavorful tacos feature grilled brook trout with a spicy seasoning, topped with a creamy avocado sauce for a delicious twist.

Ingredients
  • 2 fresh brook trout fillets
  • 1 tablespoon chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon garlic powder
  • 4 corn tortillas
  • 1 avocado, ripe
  • 1/4 cup Greek yogurt
  • Juice of 1 lime
  • Salt to taste
Instructions
  1. 1. Mix chili powder, cumin, garlic powder, and salt; rub onto the trout fillets.
  2. 2. Grill trout for 4-5 minutes on each side until cooked through. Meanwhile, blend avocado, Greek yogurt, lime juice, and salt to create the crema.
  3. 3. Serve the trout in corn tortillas topped with avocado crema.

Citrus-Glazed Brook Trout with Spinach

This dish features brook trout glazed with a citrus sauce, served over a bed of sautéed spinach for a nutrient-packed meal.

Ingredients
  • 2 fresh brook trout fillets
  • Juice of 1 orange
  • Juice of 1 lemon
  • 1 tablespoon honey
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a small saucepan, combine orange juice, lemon juice, and honey; simmer until slightly thickened.
  2. 2. Season trout with salt and pepper, then pan-sear for 4-5 minutes on each side.
  3. 3. Sauté spinach in olive oil until wilted, then serve the trout drizzled with citrus glaze over the spinach.

Brook Trout with Pesto Zoodles

A healthy twist on pasta, this dish features brook trout served over zucchini noodles tossed in homemade basil pesto.

Ingredients
  • 2 fresh brook trout fillets
  • 2 medium zucchinis, spiralized
  • 1/4 cup fresh basil leaves
  • 1/4 cup pine nuts
  • 1/4 cup Parmesan cheese
  • 1 clove garlic
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Blend basil, pine nuts, Parmesan, garlic, olive oil, salt, and pepper to make the pesto.
  2. 2. Season trout with salt and pepper, then grill or pan-sear for 4-5 minutes on each side.
  3. 3. Toss zucchini noodles with pesto and serve topped with the brook trout.

Mediterranean Brook Trout with Olives and Capers

This Mediterranean-inspired recipe features brook trout baked with olives and capers for a burst of flavor.

Ingredients
  • 2 fresh brook trout fillets
  • 1/4 cup Kalamata olives, pitted and chopped
  • 2 tablespoons capers, rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon dried oregano
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Place trout on a baking sheet, drizzle with olive oil, and top with olives, capers, oregano, salt, and pepper.
  3. 3. Bake for 15-20 minutes until the trout is cooked through and flaky.

Smoked Brook Trout Salad with Lemon Vinaigrette

A light and refreshing salad featuring smoked brook trout, mixed greens, and a zesty lemon vinaigrette.

Ingredients
  • 4 ounces smoked brook trout, flaked
  • 4 cups mixed greens
  • 1/2 red onion, thinly sliced
  • 1/4 cup walnuts, toasted
  • Juice of 1 lemon
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, whisk together lemon juice, olive oil, salt, and pepper.
  2. 2. Add mixed greens, red onion, and walnuts; toss to coat.
  3. 3. Top the salad with flaked smoked trout and serve immediately.

Coconut-Curry Brook Trout with Cauliflower Rice

This exotic dish features brook trout simmered in a coconut curry sauce, served over cauliflower rice for a low-carb option.

Ingredients
  • 2 fresh brook trout fillets
  • 1 can coconut milk
  • 2 tablespoons red curry paste
  • 1 cup cauliflower rice
  • 1 tablespoon olive oil
  • Salt to taste
  • Fresh cilantro for garnish
Instructions
  1. 1. In a pan, heat olive oil and add red curry paste; cook for 1 minute.
  2. 2. Add coconut milk and bring to a simmer, then add trout and cook for 8-10 minutes until done.
  3. 3. Sauté cauliflower rice in a separate pan until tender, serve the trout over cauliflower rice, garnished with cilantro.

Frequently Asked Questions (FAQ)

What is the nutritional value of fresh brook trout?

Fresh brook trout is high in protein, omega-3 fatty acids, and essential vitamins like B12 and D.

How should I cook fresh brook trout?

It can be grilled, baked, or pan-fried. Season with herbs and lemon for best flavor.

Is brook trout sustainable?

Wild brook trout populations are declining; however, farmed trout can be a sustainable option.

Can I eat brook trout skin?

Yes, the skin is edible and contains healthy fats, but ensure it is properly cleaned.

How often can I eat brook trout?

Due to potential mercury content, it is recommended to consume it in moderation, about once a week.

What are the health benefits of eating brook trout?

It supports heart health, provides essential nutrients, and is low in calories.

Is brook trout safe for pregnant women?

Pregnant women should limit fish intake due to mercury; consult a healthcare provider.

What is the best way to store fresh brook trout?

Store in the refrigerator and consume within 1-2 days for optimal freshness.

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