Take a salmon break and try out cedar plank trout for a fresh-tasting summer meal packed with mood boosting omega-3’s and served with a zesty guacamole.
By Rachael Hartley
Fatty trout soaks up delicious flavors from the cedar plank and smokiness from the grill. Guacamole spiked with Asian flavors from ginger, lime, mint and cilantro adds a burst of fresh flavor and creaminess. And I’m pretty proud of the lemon glazed roasted radishes with pea shoots I came up with on a whim.
The omega-3’s packed in this dish is a good mood food! There’s probably no nutrient more intensely studied for it’s role in brain health than omega 3 fats. If I had to name a number one food for mood, without a doubt it would be omega 3 rich fatty fish, like wild trout.
Since WWII, the rate of depression has increased 20-fold. Hmm, isn’t that about the time real foods took a back seat to margarine, Swanson frozen meals, and cheez whiz. Coincidence? I think not. When processed foods went mainstream, intake of omega-3 fat declined dramatically.
Omega-3’s in fatty fish affects the brain in many ways. All cell membranes are made of fat, but the only polyunsaturated fats the cell membranes in the brain can use are DHA (a type of omega 3) and arachadonic acid. The DHA fats create a more fluid cell membrane, improving brain functioning. Omega 3 fats also reduce inflammation in the brain and increase brain volume.
While I love salmon, the go-to choice for omega-3 fats, I actually prefer trout, which is semi-local (North Carolina) to us. The taste is pretty similar to salmon, so feel free to swap out wild Alaskan salmon if that’s easier to find. If you want to keep things local, my gulf coast friends could easily use shrimp!
Continue your feel good fish cooking with an easy to create sushi bowl. Find the recipe here.
- 2 cedar planks, soaked in water at least 2 hours
- 1 lb wild trout filets, cut in four pieces
- 1-2 teaspoons toasted sesame oil
- Sea salt and freshly cracked black pepper
- Find the link to the recipe above.
- Set half the grill to medium-high heat.
- Drain the cedar planks and arrange the trout filets, skin side down, on top. Brush with sesame oil and season with salt and pepper. Place on the grill on the opposite side of the heat source, cover, and cook 20-25 minutes until the fish flakes easily with a fork. Remove and set aside.
- To make guacamole, place all guac ingredients in a food processor and blend until pureed and well combined. Taste and season with more salt or lime juice if needed.
- Serve trout with a heft dollop of guac. (Find the link above)
Hi there! I'm Rachael Hartley, a dietitian, food blogger, whole food lover and avocado enthusiast. My mission is to help you rediscover the joy of eating. I believe living a healthy, fulfilled life should be fun, simple and most of all, delicious!