Catches Of The Day: Delicious And Healthy Seafood Choices

A three-ounce serving of mackerel contains 4,300 milligrams of omega-3’s. Photo: www.shutterstock.com


Break out of your seafood rut with these delicious and nutritious alternatives to the usual fish.

Brimming with good-for-you nutrients, fish is a food that the American Heart Association recommends we consume at least twice per week. But if you’ve fallen into a seafood rut — tossing salmon and shrimp into your cart every week — swapping in some of the following options from the fishmonger is a tasty, environmentally savvy and nutritious way to break out of it.

Rainbow Trout

Nutrition Windfall
Cast your line for rainbow trout and get an impressive 800 mg of omega-3s per three-ounce serving. For good health, experts recommend an average daily intake of 250 to 500 milligrams of the anti-inflammatory omega-3 fatty acids found in fish. On top of this good fat, mild and slightly sweet rainbow trout provides a wealth of B vitamins, selenium and protein. The protein found in trout and other fish is particularly high in the amino acids needed for skeletal muscle repair, making this swimmer a great addition to a post-run repast.

Green Pick
Most rainbow trout in the U.S. market is farmed in Idaho, where closed containment aquaculture systems are widely used to prevent contamination of surrounding waterways. For this reason, the Monterey Bay Aquarium Seafood Watch program gives farmed rainbow trout a Best Choice rating, making it a smart alternative to farmed salmon.

RELATED: Can Fish Oil Reduce Inflammation?

Eat This
In a bowl, combine two diced kiwi, one diced and seeded jalapeño pepper, juice from one lime and 1/3 cup fresh chopped cilantro. Season rainbow trout fillets with salt, pepper and cumin powder. Place trout in a skillet skin side down, cover and cook for 5 minutes over medium-high heat. Flip and cook for 2 to 3 minutes, or until flesh becomes opaque. Serve fish topped with kiwi salsa.

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