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.
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.
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
Equipment Needed:
- Mixing bowl
- Spoon
- Rimmed sheet pan
- Parchment paper
- Fish spatula or thin metal spatula
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.
What to Serve with Steelhead Trout:
- Kale and Sugar Snap Pea Veggie Skillet
- Pomme Dauphinoise
- Sheet Pan Roasted Vegetables
- Make Perfect Rice
- Spinach Au Gratin
Ingredients
- .5 lb steelhead trout cut into 4 filets, skin on
- ½ cup olive oil
- 1 cups panko bread crumbs
- 1 TBPS Herbs de Provence
- 2 TBSP finely chopped fresh dill plus extra for garnish
- 1 tsp sea salt
- ½ tsp fresh ground pepper
- 1 unit zest of large lemon
Instructions
- 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 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.
