Fish with added value: Why trout, char and the like are real powerhouses
Fish is more than just a light meal – it provides essential building blocks for muscle strength, cell protection and a healthy lifestyle. It’s best when fresh, caught in the clear waters of the Alps.
In the world of mindful eating, there is a lot of talk about superfoods – usually exotic, usually expensive. And yet one of the most valuable sources of protein is right on our doorstep: fish. Particularly in the Alpine regions, where pure spring water meets sustainable farming methods, a food is produced that is hard to beat in terms of nutritional value.
Protein quality that sets the standard
Fish protein is one of the highest-quality forms of animal protein. The body can utilise it particularly efficiently, as its amino acid profile is almost ideal. For people who want to shape or recover their bodies through exercise, fish is therefore an ideal food: easily digestible, muscle-building and metabolism-boosting. Compared to meat, fish also scores highly due to its lower saturated fat content – without compromising on satiety or flavour.
Omega-3: Anti-inflammatory and good for the heart
What makes fish particularly valuable are its polyunsaturated fatty acids – in particular the omega-3 fatty acids EPA and DHA. These act within the body like silent directors of health: they lower blood pressure, improve blood flow, regulate cholesterol levels and inhibit inflammatory processes. For athletes, they act as a natural shield for the joints and the cardiovascular system – and for everyone else, they offer protection against the typical lifestyle-related diseases of our time.
Vitamins and trace elements: small substances, big impact
Fish provides more than just macronutrients. Cold-water fish, in particular, contain significant amounts of vitamin D – a vitamin that is often lacking in our part of the world, but which is essential for bone health and the immune system. B vitamins, particularly B12, are also abundant. They play a key role in energy metabolism and the functioning of the nervous system. This micronutrient profile is complemented by valuable trace elements such as iodine, selenium and zinc – all of which play an important role in thyroid function, cellular defence and wound healing.
Local fish farming: Pure water, pure quality
In an age of overfished seas, polluted fishing grounds and questionable aquaculture conditions, provenance is becoming increasingly important. In this respect, the Alpine region offers a quiet answer to many nutritional questions. In clear mountain waters and sustainably managed fish farms, char, trout and salmon trout are reared under controlled, near-natural conditions. Here, neither growth-promoting drugs nor questionable feed are used – a fact that is evident not only in the taste but, above all, in the purity of the final product. Studies confirm that fish from Alpine farms contain virtually no heavy metals, no antibiotic residues and are impressively nutrient-dense.
More than just a healthy choice
Fish – when chosen wisely – is not just a food, but a functional part of a holistic diet. For active people, health-conscious food lovers and anyone seeking to bring body and mind into harmony, it is a silent ally on the plate.
Recognising quality – buying fish sensibly
Check the origin:
Opt for fish from local, Alpine farms – such as trout, char or salmon trout. Short transport distances guarantee freshness and transparency. You can often buy very fresh fish directly from the fish farmer. In towns and cities, there are also regular farmers’ markets, where you’ll usually find a fish farmer selling fresh produce.
Look out for certifications:
Look for organic labels or regional quality labels. These often indicate controlled feeding, natural rearing conditions and water free from pollutants. Particularly with farmed fish, such as the very popular salmon, you should pay attention to how it has been reared and its origin. The Label Rouge, for example, guarantees that Scottish salmon is of a demonstrably higher quality and has a more refined flavour than salmon from conventional farming.
How to recognise signs of freshness:
Shiny, clear eyes, firm flesh and a neutral smell are indicators of quality. Steer clear of fish with a musty smell or a spongy texture.
Frozen? No problem.
Fish that has been flash-frozen immediately after being caught retains its nutrients and flavour. However, look for natural products without additives.
Nutritional values per 100 g (edible portion, unprocessed)
| Nutrient | Mountain trout | Arctic char | Salmon trout | Salmon (farmed) |
|---|---|---|---|---|
| Calories | approx. 119 kcal | approx. 126 kcal | approx. 168 kcal | approx. 215 kcal |
| Protein | approx. 20.5 g | approx. 19.6 g | approx. 19.0 g | approx. 19.9 g |
| Bold | approx. 3.6 g | approx. 5.5 g | approx. 9.5 g | approx. 13.6 g |
| of which saturated fatty acids | approx. 0.9 g | approx. 1.2 g | approx. 2.0 g | approx. 2.7 g |
| of which omega-3 fatty acids (EPA+DHA) | approx. 0.6 g | approx. 0.9 g | approx. 1.8–2.2 g | approx. 2.6 g |
| Carbohydrates | 0 g | 0 g | 0 g | 0 g |
| Vitamin D | approx. 8–12 µg (320–480 IU) | approx. 11–15 µg (440–600 IU) | approx. 1–15 µg (480–600 IU) | approx. 13–16 µg (520–640 IU) |
| Vitamin B12 | approx. 5 µg | approx. 7 µg | approx. 4–5 µg | approx. 3.2 µg |
| Selenium | approx. 20 µg | approx. 25 µg | approx. 30 µg | approx. 35 µg |
| Iodine | approx. 30 µg | approx. 35 µg | approx. 34 µg | approx. 37 µg |
Fish with added value: Why trout, char and the like are real powerhouses
- Salmon contains significantly more fat and therefore more omega-3, but also more calories.
- Trout and char are lower in fat and easier to digest – and are therefore often better suited to figure-conscious or low-calorie diets.
- Vitamin D is high in all four, although salmon has a very slight edge here.
- Char is a top choice thanks to its high vitamin B12 content – ideal when you need to perform at your best.
They provide valuable protein, healthy omega-3 fatty acids and essential vitamins – all whilst being low in calories. Those who choose fresh fish from local waters are not only doing their bodies a favour, but also enjoying a truly exceptional flavour.
A conversation with Leo Trixl: On fish, freshness and responsibility
Leo, you’re the second generation to run an impressive fish farm in the Kitzbühel Alps. Why should fish actually feature more often on our plates – particularly for people who care about fitness and health?
Fish is, in many respects, an absolutely top-class food – especially if you’re physically active or value a balanced diet. It starts with the protein: Fish provides you with easily digestible, very high-quality protein containing all the essential amino acids you need for recovery, cell growth and muscle maintenance. You also get healthy omega-3 fatty acids, which have anti-inflammatory effects and are good for your heart and brain. And then there are important micronutrients such as vitamin D, iodine, selenium and vitamin B12 – all of which are real energy boosters. In short: fish is a quiet powerhouse that deserves more attention.
Many people choose salmon from Norway, South America or Asia when they’re at the supermarket. Why is it worth taking a look at locally farmed fish such as your brown trout or Arctic char?
Because you know exactly what you’re getting. Our fish are reared in crystal-clear spring water, which we draw from several of our own mountain springs. It flows through the tanks at a rate of over 100 litres per second. This ensures a natural environment and makes the use of medication unnecessary. What’s more, we carry out the entire breeding process ourselves – from egg to finished fish – without importing animals or relying on long transport routes. Our fish live in peace, are fed high-quality food and are kept in a manner appropriate to their species. You can taste the difference. And you can feel it too – because you won’t find any residues such as antibiotics or heavy metals in our products.
Many people associate fish with holidays or festive meals – but it’s actually perfect for everyday meals too, isn’t it?
Absolutely! Fish is light, quick to prepare and extremely versatile. Whether steamed, cooked sous-vide, baked in the oven or smoked – you can easily incorporate it into an active daily routine. A char fillet takes just a few minutes to cook at a low temperature and is incredibly tender. If you want to do something good for yourself, you should eat fish regularly – ideally once or twice a week.
You work closely with local restaurateurs – how important is your connection with the kitchen to you?
Very important. I deliver fresh fish every week to restaurants, farm shops and gourmet markets – and work closely with chefs from the region, for example through the ‘KochArt’ association. There, we exchange ideas on preparation, seasonality and new concepts. The best thing is when guests in a restaurant ask, ‘Where does this fish come from?’ and the owner replies, ‘From Fieberbrunn, straight from Leo.’