Trout: benefits and harm, how many calories are in 100 grams, BJU, what calorie content depends on

Composition and calorie content of the product

Red fish has high nutritional value due to its chemical composition, rich in vitamins and other useful elements.

It contains a complex of valuable substances:

• Omega-3;
• calcium;
• aliphatic amino acids;
• zinc;
• phosphorus;
• potassium;
• iodine;
• vitamin A;
• vitamin D;
• B vitamins;
• tocopherol;
• niacin;
• cholesterol;
• iron;
• sodium;
• potassium;
• iron;
• magnesium;
• fluorine;
• copper;
• sulfur;
• manganese;
• selenium;
• nickel.

The calorie content of the product is approximately 90 kcal per 100 grams.

Chemical elements in trout and their effect on the human body

Trout is beneficial not only because of its low calorie content, but also because it contains a lot of necessary and irreplaceable elements. The following have a beneficial effect on people's health:

• vitamin PP - corrects blood glucose levels, reduces bad cholesterol and therefore is a good method of therapy and prevention for high blood glucose, helps the heart and blood vessels function better, takes part in many chemical processes in the human body, therefore reducing the risk of diseases hearts;
• phosphorus - improves brain activity;
• chlorine - takes part in maintaining water balance and metabolism, in the secretion of gastric juice;
• sulfur - stimulates the growth of nails and hair and improves the skin;
• iron - simply vital for normal hemoglobin levels;
• zinc - increases immunity levels and helps brain function and memory;
• copper - promotes healthy skin and hair;
• selenium - removes free radicals from the body, inhibits the withering of the body, thanks to which the health and beauty of the body is maintained longer, and also inhibits the occurrence of malignant formations;
• manganese - strengthens the cardiovascular and nervous systems, participates in the production of hormones and improves immunity;
• iodine - vital for the functioning of the thyroid gland;
• chromium - promotes the elimination of fats and regulates insulin levels;
• fluoride - makes teeth strong;
• molybdenum - regulates blood glucose, destroys carcinogens, takes part in the processes of metabolism and synthesis of substances;
• Nickel - is part of cell DNA and increases metabolism; vitamins A and E are antioxidants;
• B vitamins - protect against stress and depression, help brain activity, regulate metabolism, strengthen the immune system and the condition of the skin, nails and hair;
• vitamin D - without which it is impossible to maintain healthy bones, cartilage and nerves; Omega-3 acid - preserves youth, prevents cancer, heals the heart and blood vessels, helps the human reproductive organs function well.

What does caloric content depend on?

The energy value is determined by the variety of varieties and processing methods. The calorie content in its raw form with a low fat content is 88 kcal based on 100 g of product. The nutritional value of fatty varieties reaches 231 kcal/100 g.

The calorie content of boiled trout is about 107 kcal/100 g. The number of calories in baked fish is approximately 184 kcal/100 g, since during cooking the liquid contained in the trout meat evaporates and the dry mass of the dish increases.

The energy value of salted and dried fish ranges from 185 kcal/100 g to 250 kcal/100 g, depending on the amount of vegetable oil added.

The calorie content in salmon caviar is 245 kcal per 100 grams of product taken.

Lightly salted trout

Lightly salted fish has 186 kcal per 100 grams of weight. Its chemical composition contains elements as a percentage of the daily human consumption:

• vitamin B2 - 11.1% of daily intake;
• choline - 13%;
• vitamin B5 - 38.8%;
• vitamin B12 - 259.7%;
• vitamin D - 39%;
• vitamin E - 16.7%;
• vitamin PP - 50%;
• magnesium - 15%;
• phosphorus - 30.4%;
• iron - 13.9%;
• manganese - 42.6%;
• copper - 18.8%;
• selenium - 22.9%;
• chromium - 110%.

It’s easy to prepare lightly salted trout even at home:

• first of all, clean the fish carcass, and then separate the meat from the bones and backbone and rinse the fillet under running cold water;
• then we prepare a salty mixture of salt and sugar in proportions 2: 1. For a medium-sized fish, four tablespoons of salt and half as much sugar are required; pour as much of the pickling mixture into the prepared bowl as needed, place the trout fillet on it and sprinkle on top and sides;
• after 5-6 hours, turn the fish over and leave for the same amount of time; At the end of salting, remove the fish, rinse with cold water to remove any remaining salt and dry with napkins or paper towels.

Advice! If the fish suddenly tastes too salty, you need to soak it in cool water for several hours. After this, the fillet will become lightly salted and is perfect for sandwiches or snacks.

BJU indicators in trout

Energy value per 100 grams:

• proteins 17.5 g;
• fats 2 g;
• carbohydrates 0 g;
• water 30 g.

Be sure to read: We take into account the calorie content of differently prepared herring and the content of BJU during a diet, the benefits and harms for weight loss

Trout, like all fish, does not contain carbohydrates, and water makes up 70% of its mass.

Trout steamed and in the oven

From this noble fish you can prepare a large number of dietary dishes that will help you lose weight without frustrating yourself with strict dietary restrictions.

Using small kitchen devices

One of the easiest ways to prepare it is by steaming it in a double boiler or slow cooker. To do this you will need the following ingredients:

Advice from nutritionist Irina Shilina Healthy eating is incompatible with strict dietary restrictions, malnutrition and prolonged fasting. Today there is no need to strive for abnormal thinness by depriving yourself of food! Check out the latest weight loss techniques for 2021. Find out the secret ->

• trout - 0.8 kg;
• lemon - a third of one fruit;
• salt - to taste.

Fresh fish should be thoroughly cleaned of entrails, rinsed under running water and cut into portions. Sprinkle them with lemon juice and let them marinate for half an hour. Then salt the fish pieces and place them in the steamer on the main baking sheet. Set the limit to half an hour. If you want to steam fish in foil, then increase the cooking time by ten minutes. When using a multicooker, you need to select the steam cooking mode. If you plan to wrap the fish in foil, then use a special steam basket in the multicooker. Cooking time is the same as that indicated when using a double boiler.

In the oven

You can also cook trout deliciously in foil in the oven. To do this you will need the following products:

• fish - 1 carcass;
• small lemon - 1 pc.;
• onion - 1 pc.;
• salt and pepper - a pinch;
• fresh parsley - to taste.

Clean and gut the fish, rinse well and dry with a paper towel. Rub the carcass with salt and spices outside and inside the fish. Squeeze the juice out of half a lemon and pour it over the fish. Cut the onion into rings and the other half of the lemon into thin slices. Finely chop the parsley. Place the onion on the foil and place the fish on top. Place parsley in her belly. Make three to three four shallow cuts diagonally at the top to insert the lemon slices into. Wrap the trout in foil so that there is some space between the packaging and the fish. Preheat the oven to 180 degrees and bake the fish in it for forty minutes. You can sprinkle the finished fish on top with a small amount of fresh herbs.

The envy of the guests

In the oven you can bake aromatic trout, which will become a real decoration even for the holiday table, and not just for the diet menu. According to the recipe, you will need the following ingredients:

• trout - 2 pcs.;
• salt and pepper - to taste;
• lemon - 1 pc.;
• olive oil - 40 ml;
• cherry tomatoes - 6 pcs.;
• parsley, dill, oregano - several sprigs each.

Clean the fish and rinse under running water, salt it outside and inside, and season with pepper. Preheat the oven to two hundred degrees. Pour a small amount of olive oil into the bottom of the baking dish. Place fish on top. Finely chop the greens and sprinkle the trout with it. Place the onion and lemon halves cut into rings inside the carcasses. Place cherry tomatoes and rings of the second half of lemon in a baking dish near the fish. Lightly spray everything with vegetable oil.

Place the pan in the preheated oven and bake the fish for 40–45 minutes. It may take a little longer if you are cooking large fish.

Benefits and harms of the product

Trout is not able to survive in polluted waters, and this indicates its safety for human life and health.

Delicacy fish has many useful qualities:

• activates brain activity, improves memory and thought processes;
• reduces the risk of formation of atherosclerotic plaques;
• tones the body, relieves the feeling of lethargy and exhaustion;
• normalizes the functioning of the nervous system;
• helps reduce blood cholesterol levels;
• stops the growth of tumors, acts as a preventive agent for cancer;
• regulates blood pressure in hypertension;
• improves stress and depression;
• has a positive effect on diabetes;
• strengthens the heart muscle;
• prevents the development of heart attack and stroke
• eliminates unpleasant symptoms of psoriasis;
• easily digestible, saturates the body with useful substances;
• has a beneficial effect on children's growing organism.

In addition, due to its low calorie content, red fish from the salmon family serves as an indispensable component of the diet when losing weight.

Those who want to get rid of extra pounds can add it to their nutritious diet without fear of gaining weight, while receiving a complex of valuable chemical elements.

Despite the fact that this is a practically safe food product, some points should be taken into account when consuming:

• improper or prolonged storage can spoil the quality of the product and cause harm to the body, therefore it is recommended to use fresh fish in the diet;
• river varieties require careful heat treatment, as they may contain parasites;
• When preparing trout for food, it is necessary to remove the head, due to the accumulation of harmful elements present in the habitat in this part of the product.

What are the benefits and how can trout be harmful?

Trout has a very good effect on brain activity, increases performance, reduces fatigue, improves memory and attention. This product is able to protect against the development of atherosclerosis, reduces nervousness and anxiety, fights stress, and has a preventive effect against the development of cancer. Eating this fish helps the body get rid of waste and toxins, correct blood pressure, and improve the general condition of diabetes and psoriasis. What makes trout a very popular product is its hypoallergenic nature. The special amount of KBJU makes this fish simply irreplaceable for people who are being treated for obesity or simply want to keep their body weight under control.

There is very little harm from trout, but several breeds of fish sometimes contain mercury, which can be dangerous for pregnant and breastfeeding women, so it is not advisable for them to eat a lot of it.

People who experience heavy physical activity may become deficient in energy and nutritional value due to the low calorie content of trout. Therefore, they need to combine this product with side dishes that are high in carbohydrates and calories and keep track of the BJU. And it’s best to bake or fry fish.

Important! Patients suffering from severe and chronic diseases of the gastrointestinal tract and internal organs (liver, kidneys) should definitely consult with their doctor about including trout and BJU in the diet, especially breeds with high fat content.