Trout is nutritious

From the British Trout Association

Research shows that trout and other oil rich fish can play a vital role in preventing deaths from heart disease- and yet most of us fail to eat enough to do us good1.
Government health experts recommend that we eat one to two portions of fish a week, one of which should be an oil rich fish such as trout which is high in omega-3 polyunsaturated fatty acids2. Research indicates that it can cut the risk of fatal heart attacks by lowering blood fat levels and reducing blood clotting.
UK consumption, however, is very low, despite the fact that coronary heart disease is the most common single cause of death in the UK3. Figures from the British Nutrition Foundation show that only a third of adults eat one small portion of oil rich fish a week. The Institute of Optimum Nutritionists believes as much as 90 per cent of the population is now deficient in Omega-3.
An average portion of grilled trout (flesh only) is 1558, which provides 1.838 grams of Omega-31 - well within the weekly health guidelines of 1.5g a week2.
It’s low in fat (a third of the fat of salmon) as well as being low in calories (just 135 kcals per 100g)2. It’s an excellent source of iron, calcium, selenium and vitamins A, B1, B2, B6 and B12 and contains valuable natural oils that can help keep the skin and hair in good condition.

It’s also extremely tasty - and convenient. A delicious trout meal can take under 15 minutes to prepare and cook.

In addition to medical research into heart disease, there is growing evidence to demonstrate the importance of Omega-3 in brain and retina development in infants. Concern has been expressed about the adequacy of Omega-3 in the diet of pregnant and breast feeding women.

Oil rich supplements have also been shown to alleviate some of the symptoms of rheumatoid arthritis, producing beneficial changes in levels of fatigue, swollen and tender joints, grip strength and mobility1.

“Steelhead trout, also know as freshwater salmon, smoked to perfection with garlic and rosemary flavors. After the overnight marinade and the brine soak, it is all just watching as it smokes.”

INGREDIENTS
• 2 pounds steelhead trout fillets
• 2 tablespoons olive oil
• 4 cloves garlic, chopped
• 1 1/2 tablespoons dried rosemary, crushed
• 1 cup curing salt
• 1 quart water
• ground black pepper to taste
• 1 pound alder wood chips, soaked in water or wine
DIRECTIONS
1. Rinse the fish fillets and place them in a shallow glass baking dish. Drizzle olive oil over the fish and season with garlic and rosemary. Rub the seasonings into the fish. Cover and refrigerate overnight.
2. Dissolve the curing salt in the water and pour into the dish with the fish. Let it marinate for 15 minutes per half inch of thickness.
3. Meanwhile, prepare your smoker for a four hour slow burn using charcoal. The temperature should be at 150 degrees F (65 degrees C) before you get started.
4. Remove the fish from the brine and discard leftover liquid. Place each piece of fish onto a small piece of aluminum foil - just big enough to hold the fillet, and season with pepper to taste. Place them on the rack in the smoker. Sprinkle a handful of the soaked wood chips over the coals or place in a heat box. Cover and allow fish to smoke for 2 hours, adding more wood chips as needed.
5. Increase the heat in the smoker (add more charcoal) to 200 degrees F (95 degrees C) and let the fish smoke until the internal temperature of the fillets reaches 165 degrees F (72 degrees C). Remove from the smoker and let rest for 20 minutes before serving.