Freshwater Fish

Most freshwater fish are low in fat and high in protein. One serving of most freshwater fish provides more than 30 percent of the dietary reference intake of protein for adults.

Trout is higher in calories and fat than other freshwater fish, with one serving containing 162 calories, 7.2 g of fat and 22.6 g of protein. Trout is also lower in cholesterol than other freshwater fish, with 63 mg per serving. One serving of trout provides 23 percent of the DRI of copper, 40 percent of manganese and 25 percent of selenium.
One serving also supplies 21 percent of the DRI of iron for men and 9 percent for women. Trout is higher in many B vitamins than other freshwater fish, with one serving supplying 30 percent of the DRI of niacin, 38 percent of pantothenic acid, 30 percent of thiamin, 28 percent of riboflavin, 15 percent of B-6 and more than 100 percent of B-12.

Source from : LiveStrong