Trout

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East Fork Farm is proud to deliver the highest quality rainbow trout available. Our all natural, chemical-free trout are grown without antibiotics and we have proudly used these sustainable farm practices since 1999.

Where Our Trout Come From
Our Rainbow Trout are delivered from a hatchery located in the Blue Ridge Mountains, near Brevard, NC on the pristine headwaters of the French Broad River.  The young trout, delivered 3 to 4 times annually, are about 8 to 9 inches in length which is sufficient size to mix with the other existing adult trout.

What Our Trout Eat
Our trout are fed a premium custom diet and have access to the wild food they find in the pond as well, resulting in the most delicious rainbow trout you have ever tasted. Small fish, crustaceans, and aquatic and terrestrial insects are the main sources of natural food for our trout. During the winter months, they rely on larval forms of insects on the bottom, but in summer they shift primarily to young fish (fry) and insect adults taken from the surface. Summer also brings lush growth of grasses, shrubs and overhanging trees which shower the water with delicacies of ants, beetles, crickets, grasshoppers, inchworms and leafhoppers.

Harvesting Our Trout
Our trout are harvested weekly (usually on Friday) and taken to market fresh.  Weight is approximately 1 lb or 13 inches in length

Health Benefits of Trout
Trout is one of the healthiest fish you can include in your diet, says Monterey Bay Aquarium’s Seafood Watch. Farmed trout, especially farmed rainbow trout, is a better choice than wild lake trout, since farmed trout is raised in freshwater ponds and raceways that are protected from environmental contaminants. The American Heart Association recommends consuming a 3.5-ounce serving of cooked fish like trout at least two times a week. Maximize trout’s health benefits by choosing low-fat cooking methods like broiling, grilling, baking or steaming instead of fried or breaded fish.

Omega-3 Fatty Acids
A cooked serving of farmed rainbow trout contains approximately 981 milligrams of the omega-3 fatty acids eicosapentanoic acid, or EPA, and docosahexanoic acid, or DHA. This amount far exceeds the 250 milligram per day minimum that Seafood Watch recommends. It also fulfills the World Health Organization recommendation of 300 to 500 milligrams of a combination of EPA and DHA each day. A diet high in omega-3 fatty acids is linked to a decreased risk of cardiovascular disease, hypertension, high blood cholesterol and certain types of cancer. Omega-3 fatty acid consumption may also help prevent neurological disorders like dementia, depression, bipolar disorder and Alzheimer’s disease.

Protein
The 21 grams of protein provided by a 3-ounce serving of rainbow trout supplies 37 percent of the recommended daily allowance for an adult man and nearly 46 percent of the daily need for an adult woman. A 2008 study published in “The American Journal of Clinical Nutrition” indicated that people who obtained approximately 25 percent of their total caloric intake from lean protein sources like fish were more likely to lose weight, retain lean muscle mass and feel fuller after eating than people who received only 12 percent of their calories from protein. This was especially true when the high-protein intake was coupled with exercise and an overall decrease in daily calories.

Contaminants
According to the Environmental Defense Fund, farmed trout is low in mercury and polychlorinated biphenyls, or PCBs. Farmed rainbow trout contains less than 11 parts per billion of PCBs and less than 216 parts per billion of mercury in each serving, making it safe for children and pregnant or nursing women to consume two times a week. Fish that contains high levels of mercury and PCBs may cause fatigue, kidney damage, neurological disorders and brain damage, particularly in young children and fetuses. Seafood Watch recommends avoiding wild-caught lake trout, which may be exposed to higher levels of pollutants.

Low-Fat
Trout contains 6 grams of total fat, 1.4 grams of saturated fat and 60 milligrams of cholesterol in each 3-ounce serving. The American Heart Association and the Harvard School of Public Health agree that trout’s relatively low-fat and cholesterol content make it a good protein to substitute in your diet for meats like beef, pork and lamb, which contain significantly higher amounts of saturated fat and cholesterol. A 2012 study published in the “Archives of Internal Medicine” linked high red meat consumption with a greater risk of premature death but found that regularly eating low-fat protein sources like fish instead could lower health risk.

Nutrition Facts
Fresh, farm-raised trout
Serving Size 3 oz. Amount Per Serving % Daily Value
Calories 140
Total Fat 6g 9%
Saturated Fat 2g 10%
Cholesterol 60g 20%
Sodium 35g 1%
Total Carbohydrates 0g 0%
Dietary Fiber 0g 0%
Sugars 0g 0%
Protein 21g
Vitamin A  4%
Vitamin C 4%
Calcium 6%
Iron 2%
* Negative for mercury content.
** Percent Daily Values are based on a 2000 calorie diet.

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