How to Cook Steelhead Trout

This protein rich and heart healthy steelhead trout is a perfect alternative to salmon and is ready in less than 30 minutes.

Parchment paper lined rimmed baking sheet  with 4 pieces of herb coated steelhead trout next to a blue plate of bake trout

What is Steelhead Trout?

Despite its orange color, Steelhead trout is NOT salmon. Salmon sprawn up river and then die, but Steelhead can head back out to brackish waters. Steelhead trout has 16 grams of protein per serving, less fat than salmon, 300 mg of Potassium, more Omega 3 Fatty acids than salmon and 125% of your daily Vitamin D.

The flavor is milder, but it is firm and almost meaty.

A bowl of herbs and pans crumbs on a stove top

Why I Love this Recipe:

  • The recipe is ready from start to finish in under 30 minutes
  • One bowl, parchment paper and a rimmed baking sheet- easy clean up
  • This recipe bakes in the oven, so no messy cooktop or stinky kitchen
  • Only 8 ingredients and most of them are pantry staples
  • Farm Raised Steelhead trout is a great alternative to salmon
Parchment paper lined rimmed baking sheet  with 4 pieces of herb coated steelhead trout

Equipment Needed:

  • Mixing bowl
  • Spoon
  • Rimmed sheet pan
  • Parchment paper
  • Fish spatula or thin metal spatula
Parchment paper lined rimmed baking sheet  with 4 pieces of herb coated steelhead trout

More about cooking with Steelhead Trout:

Steelhead trout fishing in Montana is pretty much non existent now, so in the winter months anglers head to the cold waters of Idaho and Washington state and fish the Upper Snake and Salmon rivers.

The fish is so rare only one fish per day can be kept from the Salmon river. But, when you can find Steelhead (they are basically a migratory rainbow trout) at local restaurants like The Last Chair in Whitefish, it is definitely worth ordering.

Serve with a baked potato, fresh greens, summer tomato salad or roasted carrots and a Willamette Valley Pinot Noir such as the 2018 Hyland from McMinville. You can purchase it a Tim’s Wine shop for only $25 a bottle.

A blue and white plate with a piece of herb coated steelhead trout

What to Serve with Steelhead Trout:

How to Cook Steelhead Trout

Recipe by Meggen Arthur Wilson
Course: Main Course, Montana Kitchen, MOST POPULAR RECIPESCuisine: AmericanDifficulty: Easy


Prep time


Cooking time





Cooking this heart healthy Steelhead Trout could not be easier- this recipe is ready in under 30 minutes and is a great alternative to Salmon.


  • 1 . 5 lbs of steelhead trout, cut into 4 filets, skin on

  • 1/2 cup olive oil

  • 1 cups panko bread crumbs

  • 1 heaping TBPS Herbs de Provence

  • 2 TBSP finely chopped fresh dill, plus extra for garnish

  • 1 tsp sea salt

  • 1/2 tsp fresh ground pepper

  • zest of one large lemon


  • Pre heat oven to 450 degrees. Line a rimmed baking sheet with parchment paper. Set aside.
  • In a bowl, mix bread crumbs, herbs, dill, zest, salt and pepper. Gently fold in olive oil. Place fish, skin side down, on the parchment lined baking sheet. Blot dry with a paper towel. Spoon 1/4 cup of the panko and herb mixture over the fish, pressing down gently to help the mixture “stick” to the fish.
  • Bake fish for 10-15 minutes until crumbs are golden brown and fish flakes easily. Serve with a wedge of lemon and garnish with a sprig of fresh dill.

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  1. Darlene Steele says:

    Thanks so much for sharing this recipe! I made this last night, it was SUPER simple and delightfully delicious, juicy, flavorful and left a great impression with my dinner guest!

    I actually added lemon juice to the breadcrumb mixture and lightly seasoned the fish on both sides.

    1. Meggen Wilson says:

      Lemon juice sounds like a great idea. So Glad you enjoyed it.