A Tasty Way to Get Your Omega-3: Mustard-Glazed Trout

July 7, 2017

Mustard Glazed Trout for tasty Omega-3s

By Kay "KayMac" MacInnis, Registered Dietitian

Omega-3 fatty acids – EPA and DHA, mostly found in fish – can have a major positive impact on our health.

Omega-3 fatty acids are thought to lower risk of heart disease and may also play a role in fighting cancer, depression, ADHD and rheumatoid arthritis. There is some evidence that DHA and EPA may help lower triglycerides, and people with hardening of the arteries or high blood pressure may benefit from them as well.

Omega-3s may resist memory loss, but more research is needed. What we do know is that eating foods high in Omega-3s is a good thing and may play many roles in keeping us well.

Where to get Omega-3s: The fish that swim in really cold water are usually good sources – mackerel, trout, sardines, tuna, herring, salmon. ALA is another form of Omega-3 that we get from nuts, seeds, vegetables oils and pastured animals such as grass-fed beef and dairy products. Nuts and oils can be high in Calories, so be mindful of portions.

Try this easy recipe. The original called for salmon, but it’s also great using steelhead trout! As long as the skin is on the fish it is easy to cook on the grill as well. Eat fish two or three times a week (not fried, please!) to help with your wellness goals!

I adapted this from a salmon recipe I found at marthastewart.com.

Mustard-Glazed Trout


  • 3 tbsp. olive oil
  • 1 tbsp. Dijon mustard
  • 1 tbsp. fresh lemon juice
  • Salt and pepper
  • 4 pieces of steelhead trout


  • Preheat oven to 425 degrees.
  • In a small bowl, mix together the olive oil, mustard, lemon juice and 1/4 tsp. each of salt and pepper.
  • Put fish, skin side down, in a baking dish and spoon mustard glaze over each piece.
  • Bake until fish is just cooked through and no longer red, 6 to 8 minutes.
  • Sprinkle with chopped dill, if desired, and serve.

Nutrition Information: 346 Calories, 12 grams fat, 99 mg. cholesterol, 1.01 grams carbohydrate, 35 grams protein, 118 mg. sodium.


This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.