Healthy Foods & Recipes:

4 Healthy Reasons to Include Trout in Your Diet

1. High in Omega-3 Fatty Acids – Trout is rich in EPA and DHA, which support heart health, reduce inflammation, and boost brain function.
2. Excellent Source of Lean Protein – With about 20 grams of protein per serving, trout helps build muscle, support metabolism, and keep you feeling full.
3. Packed with Essential Vitamins & Minerals – Trout provides B vitamins (especially B12 and niacin), selenium (for immunity), and potassium (for heart health).
4. Low in Mercury – Unlike some seafood, trout is low in mercury, making it a safer choice for regular consumption.

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Healthy Tex-Mex Recipe: Spicy Trout Tacos 🌮🔥

Tex-Mex flavors pair perfectly with trout! These spicy fish tacos bring in that bold South Texas heat with a smoky chipotle-lime marinade.

Ingredients (Serves 4)

• For the Trout:
  • 1 lb trout fillets (skin removed)
  • 1 tbsp olive oil
  • 1 tsp chili powder
  • 1 tsp smoked paprika
  • ½ tsp cumin
  • ½ tsp garlic powder
  • ½ tsp salt
  • ½ tsp black pepper
  • ½ tsp crushed red pepper (optional, for extra heat)
  • Zest & juice of 1 lime
• For the Slaw:
  • 2 cups shredded cabbage (green or purple, or mix both)
  • ½ cup grated carrots
  • ¼ cup chopped cilantro
  • ½ jalapeño, finely chopped
  • Juice of 1 lime
  • 1 tbsp Greek yogurt or light mayo
  • ½ tsp honey
  • ¼ tsp salt
• For the Chipotle Crema:
  • ½ cup Greek yogurt
  • 1 tbsp adobo sauce (from a can of chipotle peppers)
  • ½ tsp garlic powder
  • Juice of ½ lime
  • Salt to taste
• For the Tacos:
  • 8 small corn tortillas
  • 1 avocado, sliced
  • Cotija cheese (optional, for topping)

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Instructions

1. Marinate the Trout:
   • In a bowl, mix the olive oil, lime juice, zest, and seasonings.
   • Coat the trout fillets and let them marinate for 15-20 minutes.
2. Make the Slaw:
   • In a bowl, toss cabbage, carrots, cilantro, and jalapeño.
   • Mix lime juice, Greek yogurt, honey, and salt. Pour over the slaw and toss well.
3. Make the Chipotle Crema:
   • Stir together Greek yogurt, adobo sauce, garlic powder, lime juice, and salt. Set aside.
4. Cook the Trout:
   • Heat a pan over medium-high heat.
   • Cook trout for 3-4 minutes per side until flaky and slightly crispy on the edges.
   • Flake the fish into chunks.
5. Assemble the Tacos:
   • Warm tortillas on a skillet or directly over a gas flame for slight charring.
   • Layer with trout, slaw, avocado slices, and a drizzle of chipotle crema.
   • Sprinkle with Cotija cheese if using.
6. Serve & Enjoy!
   • Pair with a side of black beans, grilled corn, or a fresh mango salsa.

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Why These Tacos Work for a Healthy Diet

✅ High in protein & healthy fats (keeps you full & supports muscle recovery)
✅ Packed with fiber (cabbage & avocado aid digestion)
✅ Rich in antioxidants & vitamins (cilantro, lime, chipotle, and trout offer immune support)
✅ Balanced with good carbs (corn tortillas offer a natural energy source)