Also indexed as: Arctic Char, Rainbow Trout, Steelhead
Preparation, uses, and tips
With their thin skin and tiny scales, trout do not need scaling and are often cooked whole.
To fillet larger fish, use a sharp, thin knife. With the trout lying on its side, insert the
knife behind the gills, and cut in an arc down to just above the backbone. Continue cutting
parallel to the backbone toward the tail. Bring the knife up at the tail and remove the
To bone, use scissors to snip off the pelvic fin (the forward belly fin) and use a sharp
knife to cut off the dorsal fin (on the back) and anal fin (the rear belly fin). Remove the
head with a sharp knife. Using a sharp knife, open the belly cavity, reach inside, and cut
through the tiny ribs on each side of the backbone. Pull backbone free, scraping away flesh
with a sharp knife. Then gently lift out ribs with a knife. Run you fingers over the flesh to
make sure all bones are gone.
Rinse fish and pat dry with a paper towel. Whole trout may be stuffed with rice and
vegetables. Place whole, boned filleted trout in a baking pan. Brush with butter and oil and
season with salt and pepper, or cover with a piquant sauce. Bake in a preheated oven at
400°F (200°C) until a knife slice in the thickest part reveals the flesh to be
opaque but still moist.
Place whole small fish or fillets on perforated aluminum foil over a greased grill, 4 to 6
inches (10 to 15cm) above prepared coals or fire. Baste with butter, oil, or marinade, and
close hood of grill. Cook until opaque and moist on the inside, 6 to 8 minutes for fish less
than 1 inch (2.5cm) thick; 10 to 15 minutes for fish larger than 1-inch (2.5cm) thick.
Rinse whole fish, fillets, or boned and butterflied trout, and pat dry with a paper towel.
Place fish on a rack above a baking dish. Preheat broiler and adjust oven rack so fish is 3 to
4 inches (7.6 to 10cm) from the element. Brush with butter or oil and season with salt and
pepper. Broil, turning once, until fish is opaque but still moist in the center, 3 to 10
minutes, depending on size of the fish.
Rinse trout, and pat dry with a paper towel. Dredge in flour and seasonings if desired.
Shake off any excess flour. Heat frying pan until hot, then add butter or oil. Put in fillets
and cook, turning once, until fish is opaque but still moist in the center, 2 to 10 minutes,
depending upon size of the fish.
Bring poaching liquid, consisting of water, broth, and herbs and spices, to a simmer. Slip trout in, then
cover pan and keep liquid at a simmer for about 8 minutes per inch (about 2.5cm) of
Place trout on a greased perforated rack over 1 to 2 inches (about 2.5 to 5cm) of rapidly
boiling water. Cover with a tight-fitting lid and keep water at a constant boil through
cooking time, 8 to 10 minutes per inch (about 2.5cm) thickness of fish.
Rainbow trout, native to the United States, are raised in concrete troughs wherever an
abundant source of clean water is available. The flesh is mild, delicate, and sweet. Steelhead
trout has pink flesh and a mild trout taste. Most rainbow and steelhead available on the
market is farm-raised. Arctic char, another trout family fish, either dwells in lakes or lives
in salt water, but spawns in fresh water. Whether wild-caught or farm raised, its flesh varies
from pink to red, depending on the size. Wild-caught lake trout (also called togue or gray
trout) has a higher oil content than other trout and its flesh may be white or pink.
Trout is nearly always sold whole and gutted. Boneless trout is also available.
Trout (farmed), 3 oz. (85g) (cooked, dry
Total Fat: 6.1g
*Excellent source of: Niacin (7.5mg), and Vitamin B12 (4.2mcg)
*Good source of: Pantothenic acid (1.1mg), and
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily
When cooked (dry heat), trout (rainbow, wild) provides 1.175 grams of omega-3 fatty acids, derived from EPA (0.468g), DHA
(0.52g), and ALA (0.187 grams), per 100 grams of trout (rainbow, wild). When cooked (dry
heat), trout (rainbow, farmed) provides 1.236 grams of omega-3 fatty acids, derived from EPA
(0.334g), DHA (0.82g), and ALA (0.082g), per 100 grams of trout (rainbow, farmed).