Healthy Foods: Trout

Because trout is low in mercury – a neurotoxin especially harmful to pregnant women and small children – the Environmental Defense Fund suggests it’s safe to consume four or more servings of this fish a month. Rotate it with other cold-water fish, like salmon, sardines, and mackerel.


Whole trout stands up well on the outdoor grill, but if you’d rather not deal with the head, you can buy your trout filleted at the market and cook it indoors. Brush it with olive oil, then dust it with a combo of fresh herbs, like chopped chives, garlic, parsley and black pepper, and bake it. Serve with sliced lemon or lime, which complements the fish’s mild flavor.



Trout is a low-fat food, with 5 grams of total fat in a serving. Most of the fat in trout comes from omega-3 fatty acids. Omega-3s are best-known for their heart-health benefits, but studies suggest their potential for fighting other diseases, too, like different cancers and dementias.