Delicious and Nutritious Trout Recipes

In getting back into my routine after a month of celebrations, I have been trying to focus on eating more lean protein and vegetables. I love salmon and I recently discovered salmon’s less expensive but equally delicious and nutritious cousin, steelhead trout. The taste is very similar and so are the nutritional facts.

In the recipe below, I will show you how I cooked Canadian Steelhead Trout. This particular fish is the farm-raised* variety, purchased at BJ’s wholesale for $7.99/lb. The cut you see pictured is 1.3 lbs and serves 4.

Uncooked Steelhead Trout

*Though farm-raised salmon has a bad reputation, trout available on the US market is primarily farm-raised, and trout farming is subject to strict environmental standards. Available wild caught trout are actually more questionable. Farmed North American rainbow trout is considered a “best choice” by the Seafood Watch and the Environmental Defense Fund. Read more about the benefits of steelhead trout and the regulations in the US and Canada.

So, for a quick and easy dinner after work, I drizzled this trout with extra virgin olive oil and lemon juice, sprinkled it with garlic powder and rosemary, and cooked it uncovered in the oven at 375 degrees F for about 20 minutes. I don’t strictly time or measure; instead I go based on how it looks.

Uncooked trout dressed in olive oil and rosemary ready to go in the oven

And voila:

Cooked Steelhead Trout

The first time I ate it I made a pea and zucchini noodle side dish to go with it. Final product pictured below. And yes, I did have a small slice of bread to go with it.

Trout with peas and zucchini on the side

I have to perfect the recipe to this side dish before I share it with you all. These were the ingredients:

Ingredients for my zucchini noodles with peas in greek-yogurt sauce

The next time I made the trout I was tired after a long day and I wanted to go for easy sides. I ate it with steam-in-the-bag cauliflower rice and steam-in-the-bag vegetables tossed in olive oil with a dash of black pepper. I also added sliced almonds to the cauliflower rice for a nice crunch.

Steamed veggies and cauliflower rice

I then used the leftover trout to make a brunch omelette with liquid eggs (the kind where the fat from the yolks has been removed).

The start of the omelette prior to adding trout and red peppers
Trout and liquid eggs omelette

One of my goals at this stage of my life (residency) is eating well on a budget and eating food that is easy and not overwhelming to make when I am tired and hungry. However, some may object to the fact that liquid eggs are processed. Some may point out that yolks do carry many nutrients. Another option is to use real eggs but only use one yolk. Separate the egg yolks yourself and use one yolk for every 4 egg whites. This way you get some of the benefits of the yolk without all of the saturated fat.

I am a big fan of unsaturated fat, especially polyunsaturated fat found in olive oil, but I try to avoid excess saturated fat given my cholesterol levels and my family history. Given the obesity epidemic in America, I also try to limit sugar in my diet. I do not avoid carbohydrates altogether but I make an effort to emphasize the whole food sources of carbohydrates, such as from fruits and vegetables, and foods that are rich in fiber. However, I also believe in everything in moderation, including moderation.

I hope you enjoyed learning about how to incorporate this delicious, nutritious, and economical fish into your diet in simple, quick, and easy ways!

Kale, Spinach, and Berries Smoothie Recipe

Kale, Spinach, and Berries Breakfast Smoothie Recipe

This morning I wanted to start my day right with a delicious, nutrition homemade Kale, Spinach, and Berries Smoothie for breakfast. I can teach you how to make the same smoothie in a few simple steps!

Kale, Spinach, and Berries Smoothie Recipe
Kale, Spinach, and Berries Smoothie Recipe


  • Roughly 2 cups of kale
  • Roughly 2 cups of spinach
  • Roughly 2 cups of frozen mixed berries (strawberries, raspberries, blackberries, blueberries preferred)
  • One chopped banana
  • 6oz nonfat Greek Yogurt
  • 1.5 cup water (or ice if using room temperature berries)
  • 1/2 cup orange juice (optional)

Makes 3-4 glasses.


  1. Blend the greens first. Place washed and cut kale and spinach and fill blender about 3/4. Pour water in blender to about halfway. Blend on high. You may need to stop midway and push the greens down with a spoon, then continue blending.
    Wash and chop kale
    Spinach and Kale in Blender, fill to about 3/4
    Pour water over greens to about halfway up

    Blended Spinach and kale
    Blended Spinach and kale
  2. Blend bananas, berries, yogurt and juice with greens. Place one chopped banana, three handfuls of berries, half a cup of greek yogurt, and half a cup of orange juice in the blender with the greens. Blend on high.
    Add chopped bananas
    Add mixed berries
    Add half cup of non-fat greek yogurt
    Add half a cup of calcium and vitamin D fortified orange juice

    Blend on high
  3. Serve and enjoy! 

    Greens and berries smoothie!

Why I like these ingredients:

-Spinach, kale, and berries are rich in fiber, antioxidants, and micronutrients including vitamins A, C, E and K, iron, thiamine, vitamin B6, folate, calcium, magnesium, phosphorus, potassium, copper, and manganese.

[Read this article from Harvard Medical School about the truth vs. the hype on antioxidants.]

-Plain nonfat greek yogurt has no artery-clogging saturated fat found in low or full-fat dairy products. It has only 5g of total sugar (and it is naturally derived, not added) per serving (some yogurts in the grocery store can have upwards of 20g of sugar per serving!). It has 18g of protein per serving. It is low in sodium with 105mg per serving. It is a great treat on its own mixed with a little honey and granola or berries and dark chocolate chips. It makes smoothies thick and creamy. It is also a great substitute for part of the butter called for in baked goods.

-If you are lactose-intolerant you can take lactase enzyme pills such as Lactaid. If you are vegan or eat a dairy-free diet, you can substitute it with a soy-based or nut-based protein powder.

-Frozen berries and frozen bananas make the smoothie nice and cold without needing to use ice. This improves the smoothie’s texture. I chop my own bananas and place them in the freezer for future smoothies.

-I do not drink juice outside of my smoothies and I try to limit it in my smoothies (hence the 1/2 cup or 4oz used). However, I love the tangy, tart taste of orange juice in my smoothie. I chose orange juice fortified with calcium and vitamin D. I also like small bottles of orange juice because I can never finish the large bottle before it goes bad. For those who must strictly limit their sugar intake, look into Trop 50 which has half the sugar and adds stevia for taste. I personally do not like the taste of stevia (Truvia), sucralose (Splenda), aspartame or other sweeteners. If you also do not like the taste of sweeteners but want to limit sugar, just use more water or ice in place of juice. Alternatively, use unsweetened almond or soymilk for a creamier smoothie.

-FYI the blender that I use is the Ninja Professional Blender with Nutri Ninja Cups.

-Though I generally prefer to eat and not drink my calories, smoothies are an exception for me given that they can be a meal replacement. The rich texture makes them satisfying and the fiber and protein make them filling.

Diet Myths And Fake-Healthy Foods

Does it ever feel like you are bombarded with conflicting messages of “eat this, not that”? With tales of “superfoods” and “clean eating”? Well, I’m about to dispel the rumors.

1. Myth: Kale is healthy, ice cream is unhealthy.
Truth: there is no such thing as a “healthy” food. Let me say that again: THERE IS NO SUCH THING AS A “HEALTHY” FOOD. Spinach is not healthy. Açaí is not healthy. Brownies are not unhealthy. There are eating and lifestyle choices that are “healthier”—that have health benefits such as assisting in weight loss or maintenance, providing micronutrients, or decreasing your risk of heart disease according to studies. But there is no one perfect food that can meet all of your nutritional needs, decrease morbidity and mortality, and make or keep you thin.

Bundt cake

2. Myth: Gluten-free is the way to be.
Truth: unless you have celiac disease, you have no reason to avoid gluten. Gluten is a protein found in wheat and thereby in products that come from wheat, such as anything made with flour. People with celiac disease have an autoimmune reaction to gluten that causes damage to the small intestine and leads to symptoms and signs such as diarrhea, weight loss, and anemia. People with celiac disease who continue to eat gluten can have a variety of complications including increased risk of intestinal cancers. However, there is no evidence that gluten is bad for people without celiac disease. Still, living gluten-free has become the latest trend. “But these cookies are gluten free, so they’re ‘healthy’, right?” Wrong. Gluten free cookies are still cookies. I love cookies, but I see them as a special treat to be eaten in limited quantities. If you read the nutrition label on most gluten-free alternative foods (eg. crackers), they have just as many calories, carbohydrates, and sugars as the wheat-based alternative.

3. Myth: Carbohydrates are evil.
Truth: actually, they are molecules made of carbon, hydrogen, and oxygen that can be broken down for energy. They are neither good nor evil. They are our primary source of energy. American dietary guidelines recommend that carbohydrates make up 45-65% of your diet. Carbohydrates provide 4 calories per gram. Protein also provides 4 calories per gram and fat provides 9. Nowadays there are a ton of diets that promote decreasing your carbohydrate intake (Atkins, South Beach, Zone, Dukan, and ketogenic, to name a few). Some people lose a lot of weight on those diets, but a lot of people also gain all the weight back once they start eating carbohydrates again. The reason why they lose weight is because proteins and fats, the other energy molecules, are more satiating than carbohydrates and often a lot less fun to eat. If you eat less overall, you end up consuming fewer calories than you burned that day, creating a negative net energy balance which leads to weight loss. There is nothing intrinsically “bad” about carbohydrates. They are just yummy, so it is easy to overeat them.

Of note, it is true that there are healthier choices among the carbohydrates. Limiting sugar and increasing fiber intake are the way to go. Reading nutrition labels is key. Added sugar is likely one of the primary contributors to the obesity and diabetes epidemic. There is a such thing as too much sugar, and most of us probably consume too much.

4. Myth: I barely eat but I still gain weight.
Truth: if you are not losing weight, you are not creating a net negative energy balance. It is that simple.

I hear this type of statement from patients and people I know all the time, and I empathize with them, because weight loss is really hard. You may not be eating pie all day, but, if you are not losing weight, what you are eating meets or exceed your calorie needs. You must eat less if your goal is to lose weight. You have to push against your instincts, and it can feel terrible.  Losing weight is not easy, and it is not fun. There are factors that can make weight loss even more challenging, such as energy needs with age, increased hunger with certain medications, and sedentary lifestyle due to medical issues. There is no quick, easy, and painless way to lose weight. Don’t fall for any diet plan that tells you there is. But for those who are overweight (BMI>25) or obese (BMI>30), especially with comorbidities like diabetes, hypertension, and heart disease, it is worth it. For those at a healthy weight (BMI 19-25), weight maintenance is the best preventative medicine.

Apple almond lettuce blue cheese

5. Myth: So I should only worry about calories, then.
Truth: I am not advocating only paying attention to calories. The first reason is that an 1800 calorie diet of cookies and ice cream every day will leave you starved of essential micronutrients and overloaded with sugar. I will talk more about micronutrients (essential vitamins and minerals found in foods that your body needs for its vital functions) in a future post. There are also other aspects to look at, such as limiting saturated fat and sodium intake for cardiovascular health.

Next, you will probably still be hungry so you’ll eat that 700 calorie burger later.

Furthermore, it can be very difficult to calculate your exact energy needs. Our bodies may process some foods differently than others and therefore the calorie estimates on foods may be somewhat inaccurate. It is also difficult to calculate exactly how many calories your body is burning. Most who attempt usually overestimate what they need and underestimate what they take in. For this reason, and also for stress levels, I am not a fan of counting calories. However, if there were an all-knowing observer who could accurately measure the calories you consume versus the calories you burn, your net calories would correlate to the weight you lose or gain (3500 calories = 1 lb).

Steak, eggs, fries

6. Myth: The-latest-diet-craze is going to work for me.

Truth: any diet that accomplishes net negative energy balance will help you lose weight. Adopting a lifestyle that helps you maintain a healthy way is the key, and you have to find what works for you. If low carb floats your boat, more power to you. However, discuss it with your doctor and consider meeting with a nutritionist as low-carb or high-protein diets are not for everyone (eg. Those with end stage renal disease). The same support and advice applies to Weight Watchers or any other diet philosophies out there. There is no one right answer. Find what works for you. The answer for some is in a diet book and for others it is a series of eating rules they have adopted throughout their lives.

Healthy living healthy eating diet myths

7. Myth: If I could just exercise more I would lose weight.
Truth: exercise is awesome and has many health benefits, including supporting weight maintenance, decreasing risk of osteoporosis, and decreasing resting blood pressure for people with hypertension. However, if you just exercise more but do not mind your diet, you will end up eating more to make up for those extra calories burned. Your body has evolved to keep you from starving, so it has sneaky ways of getting you to eat more, sometimes without you even realizing. I say this in a whispered voice, but you can actually lose weight by diet alone; however, it is smarter and healthier to also exercise regularly in order to aid weight loss and to reap the muscle, bone, cardiovascular, and mental health benefits.

With guava

8. Myth: I’m going to gain 10 lbs on Christmas!
Truth: as mentioned above, one lb is equal to a net energy balance of 3500 calories. It is virtually impossible to consume 35,000 calories in one day. It is, however, possible and feasible to eat whatever you want at one meal and still maintain a net even or net negative energy balance over the week. The issue is that many people overeat every day from Thanksgiving until January 1st, and they end up gaining weight. It is often a relatively small gain, such as 2 lbs, but then they do not lose it, and they just keep gaining those 2 lbs every year. Think about what 2 lbs every year does over 30 years. My tip for the holidays is to enjoy and savor your special meals, but to keep all of your other meals just-the-essentials. And if you gain weight in December, lose it in January, and keep it off throughout the year.

Crab clam

The bottom line is, maintaining or achieving a healthy weight and meeting your nutritional needs is all about balance and moderation. There are no healthy foods, only healthier choices.