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The Man's Guide to Cooking and Eating Fish

This lean and heart-healthy protein will help you get the body you want—guaranteed. Check out these easy recipes for trout, tuna, and snapper.

Rainbow Trout

A three-ounce serving of rainbow trout packs 20 grams of protein and contains just 130 calories, four grams of fat, and 30 milligrams of sodium. And the heart-health benefits are off the charts! “Just one serving of trout provides about double the amount of DHA and EPA you need to prevent heart disease,” says Jim White, R.D.



  • extra-virgin olive oil for foil
  • 1 rainbow trout fillet
  • salt and black pepper to taste
  • ¼ lb tomatoes, peeled, seeded, and chopped
  • clove garlic, minced
  • ¼ cup green or black olives, diced
  • ½ tbsp extra-virgin olive oil
  • 1 sprig fresh thyme

Make It:

  1. Preheat oven to 450°. Cut a sheet of aluminum foil into a square that is three inches longer than your fish. Coat dull side of foil with olive oil. Season both sides of trout with salt and pepper, and place fish on foil, skin side down.
  2. In a bowl, combine tomato, garlic, olives, 1 tsp olive oil, salt, and pepper. Spoon mixture onto fish, top with thyme, and drizzle with 1⁄2 tsp olive oil.
  3. Fold foil up loosely, grab by the edges, and crimp together tightly to make a packet. Place on baking sheet and bake for 10–15 minutes. Check after 10 minutes. The flesh should be opaque and pull apart easily when tested with a fork.
  4. Place packet on a plate. Carefully cut crosswise to open, and gently remove fish, pouring juices on top.

The Numbers : 212 Calories; 18g Protein; 8g Carbs; 13g Fat; 3g Fiber.

Pair It With the Perfect Wine: “I prefer a stainless steel–fermented Chardonnay," says Roman Roth, partner and winemaker at Long Island’s Wölffer Estate Vineyard. "You get the richness of Chardonnay, but because it’s in stainless steel it retains more acidty and freshness.”

NEXT: How to Cook Tuna>>



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