This strong-flavored fish is high in heart-healthy omega-3s, a good source of protein—delivering about 16 grams in a 3-ounce fillet—and pairs well with bold seasonings.
A 3-ounce serving has 241 mg (most adults need between 1,000 to 1,200 mg per day).
It packs over 800 mg of omega-3 fats per 3 ounces and is one of the very few foods that's naturally high in vitamin D.
Trout ranks just under canned pink salmon when it comes to omega-3 content and is a good source of potassium, selenium and vitamin B6 while offering more than a day's worth of vitamin B12.
Herring is a Nordic Diet staple—it has a higher omega-3 content than sardines, trout and mackerel at over 1,300 mg per 3 ounces. It's also an excellent source of vitamin D and selenium.
