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Recipe Series

Rainbow Trout

A distant cousin to salmon, rainbow trout thrive in both fresh and salt water. Farmed extensively in the United States and throughout the world, like catfish it has overcome a “farmed” reputation to become a reliable, high-quality, inexpensive fish. Farms produce full-grown market-ready fish and frequently stock local streams and lakes with hatchlings to support an enthusiastic sport fishing community. Wild trout are somewhat stronger in taste than their farmed counterparts.


High in fat, and omega-3 oil, the tender meat of a trout is excellent grilled, smoked, and like salmon, wonderful cold. Most market-ready trout are available whole, center bones removed “butterfly” style which makes for easy preparation. Delicate and mild in taste, trout can be stuffed and baked, or simply pan-fried as if caught from the local stream.


Farmed: Carolinas, Idaho.


Whole, cleaned.


Mild delicate flavor.


Tender, flaky.


12.2 g fat per 8 oz.

4 g saturated fat

312 calories

47 g protein

134 mg cholesterol

80 mg sodium


Whole fish can be stuffed, grilled, baked. Fillets can

be pan seared or broiled.



Steamed Trout with Spiced Carrots

Servings 2


  • 4 fillets rainbow trout
  • 4 carrots peeled & sliced
  • 1/4 tsp ground coriander
  • 1/4 tsp cumin
  • 1/4 tsp ginger
  • 1 pinch red pepper flakes
  • 2 green onions thinly sliced
  • 2 tbsp fresh lemon juice


  • In large deep stock pot place a rack over 2-3inches of water and bring to simmer.
  • Toss carrot slices with coriander, cumin, ginger, and red pepper, place on a heatproof plate, and place on a rack.
  • Cover and steam 4 minutes.
  • Season fillets with salt and pepper.
  • Arrange trout fillets over carrots.
  • Cover and continue steaming 6 minutes longer until the fish is opaque and flakes with a fork.
  • Transfer 2 fillets each to individual plates and spoon on carrots.
  • Sprinkle on green onions and drizzle with lemonjuice. lemon juice

Broiled Trout with Lemon Butter Sauce


  • 2 rainbow trout butterflied/ boned out
  • 1 tbsp melted butter


  • Open the fish, and brush the flesh lightly with butter.
  • Broil flesh side up, close to the flame, for 2 to 4 minutes until flaky.
  • Serve immediately with sauce.


  • 2 tablespoons each, butter and flour
    2 tablespoons chopped shallots
    1 teaspoon chopped garlic
    ½ cup white wine
    2 tablespoons fresh lemon juice
    salt, white pepper
    1 teaspoon fresh parsley
    4 tablespoons chilled butter
  • Sauté flour and butter until lightly browned.
  • Whisk in the next four ingredients, reduce heat, and cook for 2-3 minutes until shallots are tender.
  • Remove from heat, and whisk in chilled butter.
  • Add parsley.
  • Season with salt and pepper.
  • Keep warm until served.