Foods Fit for Fall – Fish

fishIt’s autumn—maybe you’ve noticed some changing leaves on the trees. It’s also the month of the harvest moon, which once ushered in harvests of food before winter.

In fact, one of the best things about fall is the chance to eat a variety of healthy, seasonal foods. In our last newsletter, we focused on pears. This edition, we’re hooked on fish.

Why Fish is Fitness Food

Fish is not only a high-quality protein, some varieties offer significant amounts of omega-3 fatty acids, which are shown to improve heart health, reduce inflammation and hedge against tissue breakdown.

Fish offers a variety of vitamins and minerals, perhaps most notable is the Vitamin D content. A single 4 ounce serving of cooked salmon contains about 100% of the recommended daily amount.

All fish is relatively low in calories for the amount of nutrients provided. A flaky white-fleshed fish like sole will be lower in fat than most other sources of animal protein, and an oily fish like salmon or trout can also be an important part of a fitness-focused diet due to those essential fatty acids.

Trout—which are closely related to salmon—are in season in the fall. They can be caught in fresh-water lakes and streams when fishing season begins, but are also farmed with good success to keep the fish markets stocked.

Nutritional Facts for Cooked Trout

4 ounces of cooked filet of trout (rainbow, farmed or wild) delivers between 150 – 190 calories, and over 30 grams of protein. Fat is at about 8 – 10 grams, more than half of it unsaturated.

Fall is the perfect season to include fish in your weekly meal plans because it can be cooked outdoors as easily as indoors. Grilled, pan-fried or baked over a campfire, sturdier fish like salmon and trout can hold up to high heat and strong flavors. Check out our recipe for herb-infused campfire trout, below.

Campfire Trout with Herbs

Serves 4


  • 2 trout, cleaned and head removed (or 4 trout filets)
  • salt and pepper to taste
  • 1 teaspoon chopped fresh parsley
  • 1 teaspoon chopped fresh dill
  • 2 cloves garlic, minced
  • 4 tablespoons cold butter, sliced
  • 8 sprigs fresh thyme
  • 1 lemon, halved and thinly sliced

Place each trout or filet onto a square of heavy duty aluminum foil, flesh facing upwards. Season with salt and pepper, parsley, dill and garlic. Top each fish/filet with thin slices of butter, 2 thyme sprigs and a few slices of lemon. Squeeze two remaining lemon slices over the fish and wrap securely with the sheet of foil.

Place fish in the coals of a campfire or on a grill over a medium high flame and cook for about 7 minutes on each side. If you can easily stick a fork into the fish, it is done. Cooking time varies depending on the size of your fish and the fire. Allow to cool for a few minutes in foil, then open to serve.

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