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A 85 gram serving of trout gives you 20 grams of protein for just 143 calories. You need protein every day so your body can build new cells and repair old ones. Trout is a low-fat food, with 5 grams of total fat in a serving. Most of the fat in trout comes from those powerhouse unsaturated fats known as omega-3 fatty acids. You’ll get 837 milligrams in a serving, which is a little over half of the adequate intake for omega-3's. Serving suggestion : Serve at room temperature with a wedge of lemon, a sprinkle of course black pepper and brown bread .