In order to get my fair share of Omegas and because I love fish so much, I try to incorporate some sort of grilled or baked seafood in addition to my canned SMASH fish (yummy with salad, guacamole, or in my seafood “pasta”) a few times a week.
I have a guide to seafood here
While I am a huge fan of Vital Choice wild caught salmon (both sockeye and king salmon are so delicious 🍣), I also really love to eat trout, which is also part of the Salmonid family. As a little girl, I always devoured smoked trout and have recently come to love fresh trout as well.
The variety I buy is rainbow trout, but like with salmon, there are many different breeds. Although I typically prefer wild caught over farmed fish, the company I purchased mine from (Rainbow King Foods) gave me confidence that I was buying a quality product.
Trout is listed as one of the healthiest seafood sources of omega-3 fatty acids, and rightfully so: not only is farmed trout packed with beneficial omega-3 fatty acids, it is also relatively low in contaminants like mercury and PCB which have been raising questions about the safety of seafood.-Rainbow King Foods
I actually loved the fish so much that I am now working together with Rainbow King Foods and they have given me a discount code I can share with you all! To try the fresh or smoked filets click here and use code CUREATED at checkout!
Rainbow trout is pretty similar in its nutritional profile to salmon, but is a bit higher in vitamin B12 and certain minerals such as phosphorus! Compared it salmon, it contains less polyunsaturated fatty acids and a bit more DHA and EPA! The taste is like a milder version of salmon, so it’s a great starter fish for those who don’t like seafood that much 😉
According to the supplier:
– Studies reveal the total amount of fat and the total amount of EPA + DHA in farmed rainbow trout fillets were 5.9
– This is 3.2-fold higher, respectively, than in their wild counterparts.
– The average total amount of omega-3 fatty acids was around 700 milligrams per a 100-gram portion, an amount that is nearly as high as the amount of omega-3s found in wild salmon.
– The total amount of omega-3s in the wild trout samples was around 200 milligrams.
Like my salmon, my go-to method to maintain a juicy trout filet is to quickly sear it and then to bake it for 2-3 minutes at 400°. You can season it however you like but I usually just go for flaked sea salt and maybe a drizzle of lemon juice and butter 🧈😋
For one serving you need:
1 filet of fresh trout (they are usually between 4 and 6 ounces) 🐠
Ghee or fat of choice for frying 🧈
Flaked sea salt 🧂
Lemon juice 🍋
Preheat the oven to 400°F and heat up ghee in an oven safe pan! We like to use All-Clad stainless steel pans 👩🏻🍳
Next, pat the filet try and season liberally with flaked sea salt on both sides.
Fry the fish skin side down for about 2 minutes, then flip it, and put a lid onto the pan, and transfer it into the oven to bake for 1-3 minutes depending on how thick the piece is. I like to eat mine when it’s medium and when in doubt, remove it earlier since it will continue to cook a bit after the heat is taken away.
To serve: you can choose to drizzle some lemon juice and butter over the fish, or season it with herbs like dill, parsley or chives!