“An excellent source of omega-3 fatty acids, trout is one of the healthiest fish you can include in your diet,” Bannan says. For weight loss, the main benefit of trout is that it’s high in protein (21 grams per 3 ounces!) and low in fat. A study in The American Journal of Clinical Nutrition found that people who scored roughly 25 percent of their total calories from lean protein sources like fish were more likely to lose weight, retain lean muscle mass, and feel fuller for longer as compared to those who only got 12 percent of their calories from protein. “Maximize trout’s health benefits by choosing low-fat cooking methods like broiling, grilling, baking, or steaming instead of fried or breaded fish,” she adds.
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