Seafood
raw brook trout.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
raw speckled troutraw squaretailraw mud troutraw eastern brook trout
SERVING
CALORIES
120
PROTEIN
19.2g
CARBS
0g
FAT
4.6g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories120kcal—
Protein19.2g38%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat4.6g6%
Saturated fat1.1g6%
Trans fat0g—
Cholesterol59mg20%
Water75.1g—
MINERALS
Sodium52mg2%
Potassium361mg8%
Calcium25mg2%
Iron0.40mg2%
Magnesium28mg7%
Phosphorus245mg20%
Zinc0.40mg4%
Copper0.05mg6%
Manganese0.01mg0%
Selenium12.6µg23%
VITAMINS
Vitamin A19µg2%
Vitamin C0mg0%
Vitamin D3.9µg20%
Vitamin E0.20mg1%
Vitamin K0.10µg0%
Thiamin (B1)0.14mg12%
Riboflavin (B2)0.11mg8%
Niacin (B3)4.5mg28%
Pantothenic acid (B5)0.75mg15%
Vitamin B60.35mg21%
Folate (B9)15µg4%
Vitamin B124.3µg179%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 oz28.4g
1 lb453.6g
1 piece200g
HEALTH BENEFITS
Why eat it.
- ✓Rich in heart-healthy Omega-3 fatty acids
- ✓Excellent source of high-quality lean protein
- ✓High in Vitamin B12 for nerve function
- ✓Provides natural Vitamin D for bone health
- ✓Low in sodium and naturally carb-free
COOKING TIPS
In the kitchen.
- 1Pat the skin dry with paper towels before cooking to ensure crispiness
- 2Cook until the internal temperature reaches 145°F (63°C) or flesh is opaque
- 3Pairs exceptionally well with acidic components like lemon, capers, or white wine
STORAGE
Keep it fresh.
- Store in the coldest part of the refrigerator at or below 40°F (4°C)
- Keep on a bed of ice in a sealed container to maintain freshness
- Use within 1-2 days of purchase or freeze immediately
FAQ
Frequently asked questions.
How long does raw brook trout last in the fridge?
Raw brook trout is highly perishable and should be consumed within 1 to 2 days of purchase if kept refrigerated.
Can you freeze raw brook trout?
Yes, wrap it tightly in plastic wrap and then place it in a vacuum-sealed bag or freezer bag. It will maintain quality for up to 3 months.
How can I tell if the trout is fresh?
Look for clear, bulging eyes, bright red gills, and firm flesh that springs back when pressed. It should smell like clean water, not 'fishy'.
What is a good substitute for brook trout?
Rainbow trout, Arctic char, or small salmon fillets are the best substitutes due to their similar texture and oil content.
Do I need to remove the skin before cooking?
No, the skin of brook trout is thin, edible, and becomes delicious and crispy when pan-seared.
Is brook trout high in mercury?
Generally, brook trout (especially those from clean freshwater sources) are considered low-mercury fish compared to large marine predators.
How should I prepare brook trout for cooking?
Rinse under cold water, pat dry thoroughly, and check for small pin bones along the midline which can be removed with tweezers.
What are the best cooking methods for brook trout?
Pan-frying, grilling, and baking are excellent. Because it is a delicate fish, quick high-heat methods work best to prevent drying out.
