Trout (Trucha)
Trout (Trucha) is a nutritious fish that provides essential omega-3 fatty acids, proteins, vitamin D, and selenium. These nutrients are crucial for brain function, hormone regulation, bone health, and immune support. The omega-3s in trout are particularly beneficial for memory and mental health. While there is a low risk of mercury contamination, especially in larger trout, this risk is significantly lower compared to other fish like tuna or swordfish, making trout a safer choice for regular consumption.
| AREAS – MASL | RICH IN |
| Is primarily cultivated in freshwater lakes, rivers, and high-altitude streams in the Andes. It is found in regions like Puno (Lake Titicaca), Cusco, Arequipa, Junín, and Ayacucho, growing in cold, clean waters at high altitudes ranging between 2,500 and 4,500 meters above sea level (msnm). | Trout (Trucha) is rich in omega-3s, supporting memory, mental health, and hormonal balance. |
| BENEFITS | CONTRAINDICATIONS |
| Trout (Trucha) is rich in omega-3s, supporting memory, mental health, and hormonal balance. | There is a low risk of mercury contamination, especially in larger trout, although this risk is much lower compared to other types of fish such as tuna or swordfish. |
RECIPE – Baked Trout with Herbs and Lemon
Ingredients
Instructions
- Preheat the Oven: Preheat your oven to 180°C (350°F).
- Prepare the Fillets: Place the trout fillets on a baking sheet lined with parchment paper or lightly greased with olive oil.
- Make the Marinade: In a small bowl, mix the olive oil, minced garlic, parsley, dill, lemon juice, salt, and pepper.
- Coat the Trout: Brush the herb and lemon marinade evenly over the trout fillets.
- Bake: Place the trout in the oven and bake for 12-15 minutes or until the fish flakes easily with a fork.
- Serve: Garnish with lemon slices and serve with steamed vegetables or a fresh salad.