This native American fish—a relative of Pacific salmon and Arctic char—is prized for its delicate flavor. While fishing is the only way to obtain wild rainbow trout in this country, supermarkets carry stock from U.S. farms. Fortunately, rainbow trout farms are generally well managed and sustainable, with a low risk of pollution.

　　

Ingredients

　　

HEALTH BENEFITS

Step 1

Compared with other fish, rainbow trout is a relatively inexpensive source of inflammation-fighting omega-3 fatty acids, with 1.6 grams in a 5-ounce serving. Like other fatty fish, trout’s omega-3s are mainly the scientifically supported docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Protein-rich trout also harbors plenty of B vitamins; eating one serving gives you 37 percent of the daily requirement of pantothenic acid, 89 percent of niacin, and well over 100 percent of B12. And it provides a healthy dose—89 percent—of the antioxidant selenium.

　　

HOW TO BUY

Step 2

Relatively small (about a pound per fish), farmed trout are often sold whole; choose a fish with bright red gills and shiny skin. You can also find them butterflied with bones and head removed, or as fillets; look for flesh that’s pale pink to white in color and firm to the touch.

　　

HOW TO STORE

Step 3

Eat trout the same day you buy it; if you need to store it for a day, place the wrapped fish on a bed of crushed ice on the bottom shelf of your refrigerator.

　　

PREPARATION TIP

Step 4

Brush fillets with oil, and grill or broil until cooked through, 6 to 8 minutes (turn halfway through if grilling).

　　

DID YOU KNOW?

Step 5

Steelhead trout, another sought-after game fish, are simply rainbow trout that have traveled from freshwater streams to salt water for part of their lives. Their scales lose the characteristic rainbow hue and become silvery gray, a color that improves their chances of survival in the sea.

　　

recipes

Step 6

Grilled Trout with Oregano p.220

　　

Step 7

Panfried Trout with Almonds and Parsley p.223

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