Trout

Because it’s a small fish, trout is often sold whole and butterflied. Look for shiny skin, a reliable sign that the fish is fresh. Farmed rainbow trout is a good option, as it’s raised in freshwater ponds and raceways that are protected from contaminants. Like salmon, trout is an excellent source of omega-3 fatty acids, as well as the antioxidant selenium.

Brook trout are among the tastiest and most-prized pan fish. They live in cool, fast-running rivers and streams across most of North America. With no spines or heavy scales to be removed, they're also quick and easy to prepare for cooking. Most chefs and anglers take advantage of their fresh, mild flavour by preparing brook trout very simply.