Brook Trout Nutrition: Healthy, Delicious Recipe Guide
Brook Trout (Raw, New York State): Nutritional Profile and Insights
Introduction
Brook trout, a freshwater fish native to New York State, offers a delectable combination of lean protein and essential nutrients. This fish is cherished for its delicate texture and mild, earthy flavor, making it a favorite in various culinary traditions. Perfect for health-conscious individuals and seafood enthusiasts, brook trout is a nutrient-dense option with numerous health benefits.
Nutritional Information
| Nutrient | Amount per 100g | Health Insights |
|---|---|---|
| Energy (kcal) | 110.0 | Low-calorie option ideal for weight management. |
| Protein (g) | 21.23 | High-quality protein supporting muscle growth. |
| Total Fat (g) | 2.73 | Minimal fat content for heart-friendly meals. |
| – Saturated Fat (g) | 0.595 | Low in saturated fat to support cardiovascular health. |
| Carbohydrates (g) | 0.0 | Carb-free, suitable for low-carb and keto diets. |
| – Fiber (g) | 0.0 | No fiber; pair with vegetables for balanced meals. |
| – Sugar (g) | 0.0 | Sugar-free option for controlling blood sugar. |
Minerals
| Mineral | Amount (mg/μg) | Importance |
|---|---|---|
| Calcium (mg) | 25.0 | Supports strong bones and teeth. |
| Iron (mg) | 0.38 | Essential for red blood cell production. |
| Magnesium (mg) | 28.0 | Aids in muscle function and energy production. |
| Phosphorus (mg) | 246.0 | Promotes healthy bones and teeth. |
| Potassium (mg) | 417.0 | Helps maintain electrolyte balance and muscle function. |
| Sodium (mg) | 45.0 | Naturally low sodium for blood pressure control. |
| Zinc (mg) | 0.55 | Boosts immune function and supports metabolism. |
| Copper (mcg) | 45.0 | Contributes to iron absorption and healthy skin. |
| Manganese (mg) | 0.018 | Plays a role in bone health and metabolism. |
Vitamins
| Vitamin | Amount (mg/μg) | Role in Health |
|---|---|---|
| Vitamin C (mg) | 0.0 | Not a source of Vitamin C; pair with citrus sides. |
| Thiamin (mg) | 0.137 | Supports energy metabolism and nerve function. |
| Riboflavin (mg) | 0.101 | Aids in energy production and antioxidant protection. |
| Niacin (mg) | 5.293 | Promotes healthy skin and digestive health. |
| Vitamin B6 (mg) | 0.273 | Essential for brain development and function. |
| Folate (mcg) | 0.0 | Not a source of folate. |
| Vitamin B12 (mcg) | 2.77 | Critical for red blood cell formation. |
| Vitamin A (mcg) | 0.0 | Not a source; consider colorful vegetables for balance. |
| Vitamin E (mg) | 0.0 | Not a significant source of Vitamin E. |
| Vitamin D2 (mcg) | 0.0 | Add dietary sources of Vitamin D if needed. |
Health Benefits
- High Protein, Low Fat: Ideal for muscle repair and heart health.
- Nutrient-Dense: Packed with essential vitamins and minerals.
- Low Calorie and Carb-Free: Perfect for weight management and low-carb lifestyles.
Allergen Information
Brook trout is a fish and may trigger allergies in individuals with seafood sensitivities. Ensure proper handling and preparation to avoid cross-contamination if serving in a multi-diet household.
Dietary Preferences
Brook trout is suitable for:
- Low-carb and ketogenic diets.
- High-protein meal plans.
- Pescatarian and gluten-free lifestyles.
Not suitable for strict vegan or vegetarian diets.
Preparation Tips
To maximize the flavor and nutritional benefits of brook trout:
- Grill with herbs like dill and lemon for a light, refreshing dish.
- Pan-sear with olive oil for a crispy exterior while retaining its tender texture.
- Poach in vegetable stock for a nutrient-packed, low-fat option.
Pair with vibrant vegetables or whole grains for a balanced, nutrient-rich meal.
Conclusion
Brook trout, raw from New York State, is a versatile, nutritious choice that can seamlessly complement various dietary preferences. Its mild flavor and nutrient profile make it a delightful addition to both everyday meals and gourmet dishes. Whether grilled, baked, or poached, brook trout promises a wholesome and flavorful dining experience.
