Steelhead Trout Recipe
This steelhead trout recipe is a delicious and healthy fish perfect for a summer dinner! This type of salmon is found in the Pacific Ocean and Alaska. Steelhead trout is known for its firm, flaky flesh, and its mild, slightly sweet flavor. It is also a good source of protein, omega-3 fatty acids, and vitamins D and B12. This 20-minute recipe tastes restaurant quality and it is made with real food ingredients!
Why You’ll Love This Recipe
- This steelhead trout recipe is quick and easy to make.
- It bakes for only 15 minutes. This Halibut recipe is equally as quick and easy.
- The simple marinade adds so much flavor.
- Steelhead trout is a delicious and healthy fish that is perfect for a summer dinner or all year long.
- It is a great option for a weeknight meal. So is this Cast Iron Salmon or this Buffalo Shrimp!
- The simple seasonings of olive oil, lemon, and herbs bring out the natural flavor of the fish.
- This recipe is versatile and can be served with a variety of sides, such as roasted vegetables, rice, or gluten free pasta.
- This recipe is naturally Whole30 compliant, Paleo, gluten-free, dairy-free, egg-free, nut-free, sugar-free, Keto, and low carb.
- Check out this Chilean Sea Bass Recipe for another seafood favorite!
What is Steelhead Trout?
Steelhead trout is a type of salmon that is found in the Pacific Ocean.
It is a migratory fish that spends its winters in freshwater streams and rivers and its summers in the ocean.
Steelhead trout is known for its slightly sweet flavor.
In addition, it is a good source of protein, omega-3 fatty acids, and vitamins D and B12. Steelhead trout is equally healthy and delicious!
Ingredients & Substitutes
These are the ingredients and substitutions for this steelhead trout recipe. Scroll down to the recipe card below for the full recipe.
Use fresh steelhead trout fillets when possible. If not, fully thaw frozen trout before making this easy recipe.
Olive oil and lemon juice help tenderize the fish. Feel free to use avocado oil if needed.
Minced garlic adds a delicious garlicky flavor! If you only have garlic powder, that will work too.
Dried thyme, smoked paprika, salt, and pepper add a subtle but noticeable flavor.
Lastly, garnish with sliced lemon and fresh thyme if desired.
Taste & Texture
Steelhead trout has a mild, slightly sweet flavor. It is very similar to salmon.
The flesh is firm, flaky, and it melts in your mouth
Steelhead trout can be cooked in various ways, including baking, grilling, and pan-frying.
This baked steelhead trout recipe is easy, healthy, and flavorful!
How to Make
Step 1
First, preheat your oven to 400°F (200°C).
Step 2
In a small bowl, mix together the olive oil, lemon juice, minced garlic, dried thyme, smoked paprika (if using), salt, and pepper to create a marinade.
Step 3
Place the steelhead trout fillets in a baking dish or a resealable plastic bag, and pour the marinade over them. Then, let them marinate in the refrigerator for about 15 to 20 minutes.
Step 4
While the steelhead trout is marinating, grease a baking pan.
Step 5
After marinating, take the steelhead trout fillets out of the marinade and place them in the prepared baking pan.
Step 6
Bake the steelhead trout in the preheated oven for approximately 12 to 15 minutes, depending on the thickness of the fillets.
Step 7
Once the trout is done baking, remove it from the oven and let it rest for a minute or two.
Step 8
Lastly, garnish the steelhead trout with lemon slices and fresh thyme sprigs.
Expert Tips for Success
Follow these tips to make the best steelhead trout recipe!
To ensure that your steelhead trout is cooked to perfection, use a meat thermometer. Check that the internal temperature has reached 145 degrees Fahrenheit.
Do not be afraid to use the spices and seasonings. They add so much flavor!
If you are grilling your steelhead trout, be sure to preheat your grill to medium-high heat. Then, cook the fish for about 6 to 8 minutes per side, or until it is cooked through. This gives it a smoky BBQ flavor.
Steelhead trout is also delicious poached or pan-fried. To poach steelhead trout, bring a pot of water to a simmer and a tablespoon of salt. Place the salmon in the pot and poach for about 6 to 8 minutes, or until it is cooked.
To pan-fry your steelhead trout, heat a tablespoon of olive oil in a pan over medium heat. Add the salmon to the pan and cook for about 4 to 6 minutes per side, or until it is cooked through.
Flavor Variations & Add-Ins
There are some delicious ways to switch up this steelhead trout recipe.
Season the steelhead trout with salt, pepper, and herbs.
Add a splash of white wine or lemon juice to the pan when cooking the steelhead trout.
Serve the steelhead trout with a sauce, such as a lemon-dill sauce or a chipotle-lime sauce.
Top the steelhead trout with roasted vegetables, such as asparagus, broccoli, or tomatoes.
How to Serve & Store
This steelhead trout recipe is delicious served hot or cold.
It can be served with a variety of sides. I especially love it with mashed potatoes and roasted veggies.
Steelhead trout can also be used in salads, wraps, or sandwiches.
To store steelhead trout, place it in an airtight container in the refrigerator for up to 3 days.
You can also freeze steelhead trout for up to 3 months.
Difference Between Steelhead Trout and Rainbow Trout
Steelhead trout and rainbow trout are two types of salmon that are often confused with each other.
They are both found in the Pacific Ocean, and they have similar appearances. However, there are some key differences between the two types of salmon.
Steelhead trout is larger than rainbow trout. It has a more slender body and a deeper pink color. Steelhead trout is also a migratory fish, while rainbow trout is not.
Steelhead trout is typically more expensive than rainbow trout. Be sure to try this Rainbow Trout and this Healthy Trout too.
Here is a table that summarizes the key differences between steelhead trout and rainbow trout:
| Characteristic | Steelhead Trout | Rainbow Trout |
| Size | Larger | Smaller |
| Color | Deeper pink | Lighter pink |
| Migration | Migratory | Non-migratory |
| Price | More expensive | Less expensive |
Frequently Asked Questions (FAQs)
Steelhead trout and rainbow trout are closely related fish. The main difference is that steelhead trout live in the ocean for most of their lives and then return to freshwater to spawn. Rainbow trout, on the other hand, live their entire lives in freshwater.
Yes, steelhead trout is a good source of protein, omega-3 fatty acids, and vitamins. It is also low in calories and fat.
Steelhead trout can be found at most grocery stores and fish markets. It is also available frozen and canned.
It has a similar taste to salmon, but it is more mild and slightly sweet.
Trout can be grilled, pan seared, poached, baked, or air fried.
Equipment Needed
Baking Dish: I love these baking dishes for this steelhead trout recipe.
You May Also Enjoy
- Royal Red Shrimp Recipe
- Baked Halibut Recipe
- Fried Lobster Tails
- Cod Fish Recipe
- Blackened Mahi Mahi
If you make this healthy steelhead trout recipe, I would really appreciate a review! You can find me on Instagram, Facebook, and Pinterest. Join my exclusive Facebook Group for a behind the scenes look. I would love for you to follow along! For more ideas, see these Lunch and Dinner Recipes.
Get the Recipe: Steelhead Trout Recipe
Ingredients
- 2 steelhead trout fillets, about 6 to 8 ounces each
- 2 tbsp olive oil
- 2 tbsp fresh lemon juice
- 2 cloves garlic, minced
- 1 tsp dried thyme
- ½ tsp smoked paprika, optional, for added flavor
- salt, to taste
- pepper, to taste
- lemon slices, for garnish (optional)
- fresh thyme sprigs, for garnish (optional)
Instructions
- First, preheat your oven to 400°F (200°C).
- In a small bowl, mix together the olive oil, lemon juice, minced garlic, dried thyme, smoked paprika (if using), salt, and pepper to create a marinade.
- Place the steelhead trout fillets in a baking dish or a resealable plastic bag. Pour the marinade over them. Make sure the fillets are coated evenly. Let them marinate in the refrigerator for about 15 to 20 minutes. If you are in a hurry, even a 5 minute marinade will add some flavor.
- While the steelhead trout is marinating, lightly grease a baking pan to prevent sticking.
- After marinating, take the steelhead trout fillets out of the marinade and place them in the prepared baking pan.
- Bake the steelhead trout in the preheated oven for approximately 12 to 15 minutes, depending on the thickness of the fillets. The trout should be cooked through and easily flake with a fork.
- Once the trout is done baking, remove it from the oven and let it rest for a minute or two.
- Finally, garnish the steelhead trout with lemon slices and fresh thyme sprigs if desired.
Notes
- Use fresh trout when possible.
- If you only have frozen, thaw fully before making this recipe.
- Do not skimp with the seasonings. They add so much great flavor.
- Use a meat thermometer to check the internal temperature of the fish.
- Do not overcook the trout.
- Store leftovers in an airtight container for up to 3 days in the fridge.
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