Freshwater fish similar in nutrition to salmon but more affordable and more sustainably farmed. 3oz provides 1.0g omega-3 EPA+DHA, 108 IU vitamin D (22% DV), 100% DV B12, 63% DV selenium, and 19g complete protein. The omega-3 content is lower than salmon but significantly higher than most white fish. The affordable price point and availability at most grocery stores make trout an accessible omega-3 delivery vehicle.
Farmed rainbow trout widely available at most grocery stores and seafood markets. Often the most affordable fresh whole fish at $4-8 per fish. Whole Foods and Publix carry regularly.
Trout bridges the gap between the nutritional value of salmon and the affordability of canned tuna. At approximately $6-8/lb for farmed rainbow trout versus $12-18/lb for fresh salmon, trout provides 1g omega-3 EPA+DHA (vs. 2.2g for salmon) at significantly lower cost — making it the most accessible fresh omega-3 fish for communities on moderate food budgets. The B12 at 100% DV and selenium at 63% DV are comparable to salmon. For the APEX mission of maximizing health outcomes across diverse economic circumstances, trout is the seafood equity recommendation — wild-caught fresh omega-3 fish nutrition at a price accessible to more households.
Pan-fried: whole rainbow trout, season inside and out with salt, pepper, garlic, herbs. Cook in butter or olive oil 4-5 min per side. The traditional Southern river fish preparation. Baked: stuff cavity with lemon and herbs, bake 400°F 15-20 min. Broiled: 5-7 min. Very forgiving — cooks quickly and evenly.
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