Trout

SeafoodSalmonidFreshwater FishAllergen: FishNot vegetarianMildCleanButteryNuttyDelicateSlightly Sweet

Nutrition (per 100 g)

Calories: 141
Protein (g): 20.5
Fat (g): 6.2
Carbs (g): 0
Fiber (g): 0
Sodium (mg): 51

Approximate values for raw rainbow trout; will vary by species (rainbow, brown, lake), farming method, and cut.

Storage

Room temp: up to 0 days
Refrigerated: up to 2 days
Frozen: up to 90 days

Trout are salmonids closely related to salmon and char, known for their mild, clean flavor and tender, flaky flesh. Species and growing conditions influence color from pale ivory to vibrant orange or pink, and fat content ranges from lean to moderately rich. Fillets are commonly sold skin-on to encourage crisping and to help the delicate flesh hold together during cooking.

Trout cook quickly and excel with simple, high-heat methods or gentle techniques that preserve moisture. They pair naturally with citrus, fresh herbs, browned butter, nuts, and briny accents like capers. Farmed rainbow trout are widely available and often considered a sustainable choice; handle fillets carefully, remove pin bones if needed, and dry the skin thoroughly before searing for best results.