Trout is one of the most famous foods for the diet.
Recipes using this fish are common all over the world. They are available in any version: from boiled, to salted, or even grilled. The product guarantees its lovers good health and mood. What fish do you most often make sandwiches with?
- With trout 27%, 106 votes
106 votes 27%106 votes - 27% of all votes
- With salmon 24%, 94 votes
94 votes 24%
94 votes - 24% of all votes
- With sprats 20%, 77 votes
77 votes 20%
77 votes - 20% of all votes
- With salmon 14%, 55 votes
55 votes 14%
55 votes - 14% of all votes
- With herring 8%, 33 votes
33 votes 8%
33 votes - 8% of all votes
- Other 7%, 29 votes
29 votes 7%
29 votes - 7% of all votes
Total votes: 394
16.10.2019
- With trout 27%, 106 votes
106 votes 27%106 votes - 27% of all votes
- With salmon 24%, 94 votes
94 votes 24%
94 votes - 24% of all votes
- With sprats 20%, 77 votes
77 votes 20%
77 votes - 20% of all votes
- With salmon 14%, 55 votes
55 votes 14%
55 votes - 14% of all votes
- With herring 8%, 33 votes
33 votes 8%
33 votes - 8% of all votes
- Other 7%, 29 votes
29 votes 7%
29 votes - 7% of all votes
Total votes: 394
16.10.2019
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Fresh trout
A raw carcass has from 95 to 110 kcal per 100 grams of weight. Like any animal product, there are no carbohydrates in it, but there is 19 g of protein and 2.3 g of fat. The composition of the chemical elements of the fresh product is rich and consists of the following components:
- vitamins A and K (fat soluble);
- the whole range of B vitamins;
- trace elements including Ca, Mg, Cu and Zn;
- essential fats such as omega-3 and omega-6;
- unsaturated acids: linoleic, linolenic, palmitoleic and arachidonic.
Important! These elements are necessary for the harmonious functioning of the human body. Doctors proved many years ago that in modern living conditions it is important for people to eat fish dishes at least twice every seven days. And trout is the most suitable option for obtaining essential nutrients.
BJU indicators in trout
Energy value per 100 grams:
- proteins 17.5 g;
- fats 2 g;
- carbohydrates 0 g;
- water 30 g.
Be sure to read: We take into account the calorie content of differently prepared herring and the content of BJU during a diet, the benefits and harms for weight loss
Trout, like all fish, does not contain carbohydrates, and water makes up 70% of its mass.
Lightly salted trout
Lightly salted fish has 186 kcal per 100 grams of weight. Its chemical composition contains elements as a percentage of the daily human consumption:
- vitamin B2 - 11.1% of daily intake;
- choline - 13%;
- vitamin B5 - 38.8%;
- vitamin B12 - 259.7%;
- vitamin D - 39%;
- vitamin E - 16.7%;
- vitamin PP - 50%;
- magnesium - 15%;
- phosphorus - 30.4%;
- iron - 13.9%;
- manganese - 42.6%;
- copper - 18.8%;
- selenium - 22.9%;
- chromium - 110%.
It’s easy to prepare lightly salted trout even at home:
- first of all, clean the fish carcass, and then separate the meat from the bones and backbone and rinse the fillet under running cold water;
- then we prepare a salty mixture of salt and sugar in proportions 2: 1. For a medium-sized fish, four tablespoons of salt and half as much sugar are required; pour as much of the pickling mixture into the prepared bowl as needed, place the trout fillet on it and sprinkle on top and sides;
- after 5-6 hours, turn the fish over and leave for the same amount of time; At the end of salting, remove the fish, rinse with cold water to remove any remaining salt and dry with napkins or paper towels.
Advice! If the fish suddenly tastes too salty, you need to soak it in cool water for several hours. After this, the fillet will become lightly salted and is perfect for sandwiches or snacks.
How to pickle trout pieces in brine
Thanks to the spices, lightly salted trout acquires a special zest. This recipe has been tested by housewives for years. You can eat the delicacy after just a day.
You will need:
- 1 kilogram – fish
- 5 peas – black pepper
- 5 buds – carnations
- 2 tablespoons – sugar
- 2 tablespoons – salt
- 1 liter – water
- 2 bay leaves
How to cook:
1. The carcass is cut into pieces. Make a marinade. Pour 1 liter of water into the container, add spices, sugar and salt, mix, bring the liquid to a boil. Mix everything again.
2. It is important that the ingredients are completely dissolved. Remove the liquid from the heat and cool.
3. The pieces are poured with marinade in a suitable container. Cover with cling film and marinate for a day. The dish can be stored in a cool place for 3-5 days.
Bon appetit!
With lemon
Steamed trout
This steamed dietary dish is tastier than boiled fish and trout will have 125 calories per 100 grams of weight, which also contains 17 grams of protein and 6 grams of fat. To prepare it you need:
- clean the trout, divide into medium-sized pieces so that one is enough for a serving;
- Rub the prepared trout pieces with salt, pepper and spices and leave to marinate;
- add a liter of water to a double boiler or saucepan and bring to a boil;
- place portions of fish in a steamer bowl or on a special steaming stand in a saucepan;
- after 15–22 minutes, turn the pieces over and wait the same time until fully cooked;
- At the end of the process, place on plates and add a side dish, also cooked in a double boiler, boiled vegetables or salad.
What is the difference between trout and salmon
Many people are concerned about the question of salmon or trout, which is better, let’s figure it out. What are the main differences between these inhabitants belonging to the same family?
Firstly, these species differ directly in their size. Trout, even the largest, is no more than 30 cm in length and weighs up to 2 kg. There are isolated cases when specialists caught this fish more than a meter in length.
In turn, salmon looks much larger; adult specimens of this fish can even reach 1.5-1.8 meters in length, and the weight of individual carcasses can exceed 10 kg.
In addition to this, the species have slightly different head structures. In salmon it is larger and has a sharpened shape, while in trout the muzzle resembles a torpedo, plus its scales are somewhat smaller than those of the comparable sea inhabitant.
The fish also differ in color; salmon has more silvery scales and black spots, which are mostly concentrated on top, while trout has spots scattered throughout the body.
The meat of these types of fish is also different. Salmon fillets are bright orange when raw and pale orange when processed. Trout is endowed with a pink color of flesh. At the same time, the fat in salmon is distributed throughout the body, while in trout it is formed in the greatest volume in the belly.
Among other things, these species are found in different places and are caught in different ways. Trout will be more attractive for those who watch their figure, and salmon for those who like fatty fish meat with a dense consistency.
Baked trout
This is a fragrant recipe and here the trout has a calorie content per 100 grams of weight of 170 kcal and also contains 22 grams of protein and 9 grams of fat. To bake a product you need to do the following:
- clean the trout, wash it, dry it and cut it into steaks, two cm thick or a little more;
- Sprinkle each portion of fish with lemon juice and salt, rub with a mixture of pepper and fish spices. Leave to marinate for half an hour;
- Grease a special dish (you can use foil) for the oven with vegetable fat and place portioned pieces of fish in it. If you want, you can put vegetables on top (onions, peppers, eggplant, etc.);
- First, preheat the oven to +180C, place the dishes with fish in it and cook for up to 40–50 minutes.
This dish can be eaten cold or hot. In general, there are a lot of ways to cook fish in foil.
Important! Watch the preparation carefully! In different ovens, due to the power of the oven, the cooking time may differ greatly from that stated in the recipe. Also, baked fish can be cooked whole, if the carcass is not large, less than two kilograms.
How to cook trout PP
The main problem of people who start eating healthy is the inability to prepare foods correctly. You can buy exclusively healthy and dietary products, but a lot depends on the method of preparation! Any healthy dish can be spoiled during the cooking process by generously flavoring it with fatty, harmful additives.
To cook trout PP, you should remember the following rules:
Forget frying. During this process, we generously use vegetable oil, which is instantly absorbed by the fish, and the calorie content of the dish increases significantly. 100 grams of vegetable oil contains 900 calories, even if you use 20 grams of oil, you will already increase the calorie content significantly!
No mayonnaise. Many people choose mayonnaise as a marinade. The dish turns out tasty, but at the same time absolutely non-dietary. Any low-calorie mayonnaise will not save the situation, as it also contains a lot of empty calories!
No ready-made dressings or sauces. You should not use ready-made dressings and sauces, even if they do not contain many calories. Many manufacturers add not only harmful additives, but also starch for thickening, so these products are not suitable for preparing trout pp.
What you need:
The most important ingredient is the trout itself! Take a piece of trout and rinse it thoroughly. We will cook the trout in the oven to avoid extra calories! Salt and pepper a piece of trout and place on food foil. Don't forget to drizzle with lemon juice and olive oil. Be sure to use an oil dispenser so you get the least amount of calories. If desired, you can sprinkle the fish with your favorite herbs. Cover the trout with foil and place in the oven for 30-40 minutes. The perfect dietary trout is ready! This fish can even be used in preparing salads!
Fried trout
In this cooking method, fried fish absorbs some of the oil, due to which the fat content of the finished dish becomes greater. Therefore, the calorie content will already be 215 kcal per 100 grams of weight, and the protein content will be 19 g and fat 14 g. To prepare fried trout, this is the recipe:
- Clean the trout, rinse and dry. If the carcass is small, then it can even be fried whole; large fish should be cut into pieces;
- then marinate the fish for about an hour, pouring lemon juice on it and rubbing it with a mixture of salt and seasonings;
- heat the frying pan and pour a small amount of vegetable oil onto it; Dip fish pieces in flour on all sides and place in a frying pan;
- cook until golden brown, turning the pieces as needed; Cool portions and place on plates with a boiled side dish or salad. Fish can be eaten cold or hot.
Low-calorie salad with salmon
This version of a low-calorie salad can be safely included in your diet. So, you will need:
- 100 grams of lettuce leaves. You can use any type of lettuce: romaine, frisée, chard, lettuce. 100 grams of this product contains only about 20 calories, so this ingredient is simply ideal if you intend to lose those extra pounds.
- several cherry tomatoes. There are only 15 calories per 100 grams!
- 100 grams of salmon. It is best to use lightly salted salmon to avoid fluid retention in the body.
- 1 boiled egg. You can also replace it with quail eggs.
- 1 tablespoon olive oil for salad dressing. Ideally, it is better to use an oil dispenser to avoid excess calories!
Cut the salmon into thin slices or pieces, mix with lettuce and tomatoes. Drizzle with oil and garnish with quail eggs!
From these ingredients you will get two servings of this salad. One serving contains approximately 220-250 calories!
Chemical elements in trout and their effect on the human body
Trout is beneficial not only because of its low calorie content, but also because it contains a lot of necessary and irreplaceable elements. The following have a beneficial effect on people's health:
- vitamin PP - corrects blood glucose levels, reduces bad cholesterol and therefore is a good method of therapy and prevention for high blood glucose, helps the heart and blood vessels function better, takes part in many chemical processes in the human body, therefore reducing the risk of diseases hearts;
- phosphorus - improves brain activity;
- chlorine - takes part in maintaining water balance and metabolism, in the secretion of gastric juice;
- sulfur - stimulates the growth of nails and hair and improves the skin;
- iron - simply vital for normal hemoglobin levels;
- zinc - increases immunity levels and helps brain function and memory;
- copper - promotes healthy skin and hair;
- selenium - removes free radicals from the body, inhibits the withering of the body, thanks to which the health and beauty of the body is maintained longer, and also inhibits the occurrence of malignant formations;
- manganese - strengthens the cardiovascular and nervous systems, participates in the production of hormones and improves immunity;
- iodine - vital for the functioning of the thyroid gland;
- chromium - promotes the elimination of fats and regulates insulin levels;
- fluoride - makes teeth strong;
- molybdenum - regulates blood glucose, destroys carcinogens, takes part in the processes of metabolism and synthesis of substances;
- Nickel - is part of cell DNA and increases metabolism; vitamins A and E are antioxidants;
- B vitamins - protect against stress and depression, help brain activity, regulate metabolism, strengthen the immune system and the condition of the skin, nails and hair;
- vitamin D - without which it is impossible to maintain healthy bones, cartilage and nerves; Omega-3 acid - preserves youth, prevents cancer, heals the heart and blood vessels, helps the human reproductive organs function well.
What are the benefits and how can trout be harmful?
Trout has a very good effect on brain activity, increases performance, reduces fatigue, improves memory and attention. This product is able to protect against the development of atherosclerosis, reduces nervousness and anxiety, fights stress, and has a preventive effect against the development of cancer. Eating this fish helps the body get rid of waste and toxins, correct blood pressure, and improve the general condition of diabetes and psoriasis. What makes trout a very popular product is its hypoallergenic nature. The special amount of KBJU makes this fish simply irreplaceable for people who are being treated for obesity or simply want to keep their body weight under control.
There is very little harm from trout, but several breeds of fish sometimes contain mercury, which can be dangerous for pregnant and breastfeeding women, so it is not advisable for them to eat a lot of it.
People who experience heavy physical activity may become deficient in energy and nutritional value due to the low calorie content of trout. Therefore, they need to combine this product with side dishes that are high in carbohydrates and calories and keep track of the BJU. And it’s best to bake or fry fish.
Important! Patients suffering from severe and chronic diseases of the gastrointestinal tract and internal organs (liver, kidneys) should definitely consult with their doctor about including trout and BJU in the diet, especially breeds with high fat content.
Harm to trout
Pregnant women and nursing mothers should be especially careful with this fish. Trout contains mercury, which can harm your baby. For an adult it is completely harmless. Moreover, he does not get it in large doses from fish. However, for an organism that is not yet formed and weak, this component can be very dangerous. Girls should not completely give up this fish. You just need to control the amount you eat and not partake of such meals. Also, people with chronic liver disease or gastrointestinal problems should not eat trout. Trout will be dangerous if you have a stomach or duodenal ulcer.
Doctors advise not to eat trout for those who follow a strict diet due to illness, as this fish is considered fatty. You should not eat fish if you are not sure about your health. Consult your doctor to avoid negative consequences. Many people are allergic to this fish due to individual intolerance to seafood.
Selection and storage of trout
Fresh chilled trout should feel firm to the touch and the scales should be slippery. The fish's eyes will appear clear and not covered with a dull veil, and the gills will be a bright dark red hue. A fresh carcass should not have any unpleasant odors, even fishy ones. This product cannot be stored for a long time and is best prepared immediately. As a last resort, fresh fish can be stored in the refrigerator, but not longer than a day.
If you need to increase the shelf life of trout, it is better to freeze it. Then all its beneficial substances and taste characteristics will be preserved.
There are many breeds and varieties of trout. There is a difference in appearance, chemical composition and even in habitat (sea, river, stream, lake). If a person needs to increase efficiency and gain strength, then it is better to eat fatty sea trout. And when the goal is to lose weight, then nutritious river fish is best, especially steamed or boiled.
Advice! When eating sea fish, you must cut off the head, because all the harmful elements contained in the water where this fish lived are concentrated in it.
Trout is a fish of the highest category, because it is found mainly only in clean waters, due to which it has a reputation for being very environmentally beneficial and not polluted.
Diets: several options
You can simply include trout in the menu more often by adhering to proper nutrition. Or you can cook trout for dinner, instead of other higher-fat and high-calorie dishes. Or you can try special fish diets.
The most common diet lasts ten days. The first stage lasts three days, and the second - a week. During the first stage, you can find out whether this type of weight loss is suitable, whether your health is worsening and, of course, get rid of a couple of extra pounds. And the second stage is the main one. It allows you to get rid of the greatest number of kilograms.
For the first three days, you can eat trout during dinner. The rest of the time you can eat vegetables, eggs, seafood, fruits, and dairy products.
The diet menu for three days could be like this:
- breakfast: omelette with vegetables, yogurt;
- snack: fruit;
- lunch: vegetarian soup, vegetable casserole, kefir;
- afternoon snack: cottage cheese with fruit, green tea;
- dinner: stewed trout and salad.
If this diet suits you, you can move on to the next stage. During this period, you can eat citrus fruits, eggs, fish, seafood, cottage cheese, and yoghurts. Fish should be eaten three times a day. You can drink green tea and kefir. Before lunch and dinner you need to drink 1-2 glasses of clean water. Before going to bed, you should drink low-fat kefir. Dinner should be no later than 18:00.
Here is a sample diet menu:
- in the morning: boiled egg, cottage cheese or yogurt and green tea;
- snack: 200 g of fish, after 30 minutes you can eat citrus;
- lunch: 250 g trout, vegetable salad, stewed vegetables;
- dinner: fish with vegetables and seafood;
- before bed: kefir.
During the diet you need to drink a lot of clean water, this is very important. It is recommended to take an ascorbic acid tablet during breakfast.
The diet for ten days is quite satisfying, but it will be difficult for those with a sweet tooth to endure it. After all, during this period you should not consume sugar, honey, and even fruits can be consumed extremely rarely.
There is another type of weight loss diet for trout. It is designed for three days. At this time you can only eat fish and vegetables. If desired, you can add any citrus (orange, grapefruit, tangerines), but no more than two pieces per day.
The menu can be composed like this:
- morning: vegetable salad and green tea;
- snack: an orange or two tangerines;
- lunch: baked trout, vegetable salad;
- afternoon snack: cucumber or carrots;
- evening: steamed trout, stewed vegetables.
Despite the meager diet, the diet is filling, so you won’t feel hungry.
