2. Farmed rainbow trout
Taste: The pale pink, delicate flesh has a nutty flavour that’s milder than salmon.
Nutrients: With 866 mg of omega-3 fatty acids per 75-gram serving, rainbow trout offers more than a day’s recommended intake. In addition, it provides plenty of vitamin B12, which may help reduce the risk of heart disease, says Dombrow. Because rainbow trout is low in mercury, there is no limit on consumption.
Eco-friendly: Most rainbow trout found in Canadian stores are farmed in ponds or raceways (channels), says Shauna MacKinnon, market campaign coordinator for the Living Oceans Society, a non-profit conservation group. “Because they are contained, escapes into the wild are rare,” she says, so there’s little risk to local stocks. If you’re buying in Ontario, ask whether the trout was farmed in open-net cages in the Great Lakes; this practice can pollute the water.
Ways to serve: “In central France, you typically see a whole trout wrapped with bacon,” says Calder. Create the same effect by wrapping a whole trout or fillets with just a few pieces of bacon, excess fat trimmed off. Place the fish on top of several lemon slices and bay leaves, drizzle with olive oil and bake at 400°F (for a one-inch [2.5-cm]-thick fillet, about 10 minutes, or until flaky). For a quick sauce for baked or grilled fish, Calder suggests combining drained capers, lemon zest and olive oil with some fresh parsley, basil or mint.