The Hemp Connection + women's health tips

Food of the week: trout

In going with my theme of"I hate top ten food lists", I thought I'd write about trout. I love salmon, it's one of my favorite fish, but I have two really big problems with the fact that 99% of health professionals giving omega-3 diet advice either never considered or simply ignore:

1. There is not enough wild Alaskan salmon on the planet to make it the primary omega-3 source for everyone on the planet. It is unhealthy for the salmon, and the ecosystem surrounding them, for us to only recommend that fish as an omega-3 source. Anyone who presents this as their only option for increasing omega-3's is providing you with advice that may be immediately healthy for you, but given its effect on planetary health, may hurt all of us in the long run.

2. Salmon is seasonal, and regional, and it is not a budget-friendly choice for many people.

The truth is, ALL fish and seafood contain omega-3. Sure, salmon is a very dense source, but it is not the ONLY source. I'd like to write a little bit today about salmon's"kissin' cousin," or as this past weekend's Los Angeles training group came to call it,"poor man's salmon".

I have a freezer full of trout because my parents spend their summer days in Arizona's White Mountains fishing and catching their limit. I have learned from all my omega-3 research that trout are nutritionally similar to salmon. In fact, there is even one type of fish that, depending on if it heads back to the ocean or stays in the river, is labelled a salmon or a trout. It makes sense, the flesh is pink like salmon and it lives happily in cold water.

I think part of the reason trout is not popular is that it is traditionally eaten in its skin, with bones intact. If that's your issue, find a local grocer that bones the fillets. It makes a huge difference.

For awhile, I had trouble with trout because I didn't know how to cook it. Then it occurred to me that if it's practically a salmon, then my salmon recipes would likely work pretty well on trout. And that has proven to be true.

Gretchen Kubacky shared these trout recipes that are popular in her home. I am sharing them because they're yummy…and so that all you readers can see that you don't just have to be a nutritionist to love healthy food and tasty cooking! Thanks Gretchen!

Here's a great website on trout if you'd like to learn more.

Grilled Trout

Can use any quantity of trout – for each trout:

1. Wash and dry the trout, inside and out.

2. Slash both sides of the trout at approximately 1” intervals, being careful not to slice all the way through.

3. On both sides of the fish, open the slits, and, with a teaspoon or your finger, rub your favorite Cajun spice rub into each slit, and inside the cavity of the fish. Trial and error will determine the correct amount of spice rub. However, start with about a tablespoon for the entire fish, as a guideline.

4. Let the fish sit for 20 – 30 minutes at room temperature (or the refrigerator, in Arizona!) so the spices penetrate the flesh.

5. In the meantime, heat the grill to medium-high/high.

6. Put the trout on the grill for four minutes, turn it, and grill for four minutes on the other side (depending on the heat and size of the fish). It will char and the skin should be easy to peel off.

7. Remove from the grill. Serve with or without skin/bones/head/tail, as desired.

Chinese Steamed Trout

Again, this is good for any quantity – whatever your microwave’s capacity is.

1. Wash and dry the trout, inside and out.

2. Slash both sides of the trout at approximately 1” intervals, being careful not to slice all the way through.

3. Thinly slice (1/8” or so) approximately a 1” chunk of ginger (approximately ½” to ¾” diameter).

4. Sprinkle a little sugar and a little salt in each slit, both sides of the fish (again, trial and error). Both will contribute to softening the flesh, and developing the complexity of flavor.

5. Slice/shred a good handful of cilantro (half a bunch per fish, or thereabouts).

6. Insert a ginger slice in each slit, along with some cilantro.

7. Put the rest of the ginger slices and cilantro in the cavity of the fish.

8. Pour soy sauce and rice vinegar in the slits and over both sides of the fish, and in the cavity.

9. Put it in a rectangular Pyrex dish (cut in half if necessary to fit).

10. Cover tightly with plastic wrap.

11. Let the fish sit for 20 – 30 minutes at room temperature, turning periodically and spooning the “marinade” over/into the fish.

12. Cover tightly. Microwave 6 – 7 minutes at medium high (1,000 watt microwave oven).

13. Remove from microwave oven; keep covered and let stand for 2 – 3 minutes. Fish is done when flesh is opaque.

14. Optional, for added flair: Heat a little sesame oil and drizzle over fish prior to serving.

15. Serve with your favorite rice, stir-fried bok choy, etc. The best way to eat this is with chopsticks – the flesh just peels off – and watch for bones.

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Food of the week: trout + women's health tips