Trout: The Per­fect Catch

This light dish fea­tur­ing trout— one of the safest fish to eat— makes a per­fect evening meal as summer moves into fall

Better Nutrition - - CONTENTS - BY JONNY BOW­DEN, PHD, CNS, AND JEAN­NETTE BESSINGER, CHHC

Stand aside, sal­mon. Move over, mack­erel. When it comes to healthy pro­tein, trout is the catch of the day.

When Chef Jean­nette sent me this recipe, the first thing I did was Google rain­bow trout. That’s be­cause ev­ery time you look, it seems there’s another hid­den dan­ger or en­vi­ron­men­tal prob­lem with fish. Farmed sal­mon is, ac­cord­ing to the En­vi­ron­men­tal Work­ing Group, the main source of poly­chlo­ri­nated biphenyls ( PCBs) in the U. S. food sup­ply. Sword­fish can have large amounts of mer­cury. And do we re­ally trust the farm- raised tilapia from China?

On the other hand, rain­bow trout seems to be on the “good” side of ev­ery­one’s “eat this, not that” list. In 2014, Women’s Health mag­a­zine listed it un­der “fish you should eat,” and as re­cently as May of this year, live­strong. com listed it as one of the nine safest seafood op­tions. ( Mus­sels and Pacifi c sar­dines also made the list.)

Rain­bow trout has more than 100 per­cent of the daily re­quire­ment for vi­ta­min B , as well as more potas­sium than ba­nanas. It’s also got a nice dol­lop of niacin, an im­por­tant B vi­ta­min. And the rest of the in­gre­di­ents in this dish are su­per­star sup­port­ing play­ers with a wealth of health benefi ts: gar­lic, the orig­i­nal medic­i­nal food; toma­toes, with their healthy dose of the antioxidant ly­copene; olives, with their leg­endary olive polyphe­nols ( the rea­son ex­tra vir­gin olive oil is so good for you); and the un­der­ap­pre­ci­ated lemon, the sub­ject of this month’s “fea­tured in­gre­di­ent” sec­tion. As my grand­mother used to say, “What’s not to like?” — Dr. Jonny

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