Steelhead Trout Recipe (Pan-seared)

Name: Steelhead Trout Recipe (Pan-seared)
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Ingredients: 1 lb skin-on steelhead trout (cut into 4 fillets); ¼ teaspoon table salt and pepper; 1 tablespoon olive oil; 3 tablespoons fresh lemon juice; 3-4 small sprigs of thyme; ¼ teaspoon table salt; 4 tablespoons unsalted butter (cold and cut into 1 tablespoon pieces); Saffron rice

If you’ve never had steelhead trout before, it may just be your new favorite fish. It’s similar in both appearance and flavor to salmon, making it a crowd-pleaser! I love to pan-sear the steelhead trout on the stovetop for a quick-cooking method that also gives the crispiest skin (delish!). It’s a beautiful dinner that both my kids and my husband love, and that’s prepped in minutes any night of the week.

When it comes to serving side dishes with this trout, I can easily serve it with rice, salad, baked potatoes, and more! It’s so versatile. And I even show you how to make a simple lemon pan sauce to spoon over the fish for a restaurant-quality flavor with minimal effort.

Reader Quote: “I am a lover of salmon, and tried this Steelhead Trout and was so impressed. Moist and light, amazingly delicious. Thank you so much for sharing this” – Anne

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A piece of steelhead trout with rice and lemon slices on a white plate.

Why you’ll love this recipe

A nutritious fish. Steelhead trout is packed with lean protein, vitamins, minerals, and omega-3 fatty acids. It also has a low level of contaminants like mercury, pesticides, dioxin, and polychlorinated biphenyls, or PCBs.
Quick-cooking protein that pairs with all different sides. If you’re just making the fish, it’ll be cooked in less than 10 minutes! Serve with any sides you desire.
Tips for the crispiest skin. It’s so easy to get that restaurant-quality crispy skin once you learn the right tips. Make sure you use a nonstick pan for ease and don’t flip the fish until the skin releases easily with a spatula. This is how you know your skin is crispy enough!

Tips for Busy Cooks

I always like to keep frozen steelhead trout filets in my freezer for an easy weeknight meal. I defrost them overnight in the fridge then make sure to pat them very dry with paper towels before searing.

Reader Review: “A divine recipe! I had only dried thyme so used at least a teaspoon, maybe more and because the butter was not smooth and creamy I strained the lemon butter sauce and it was perfect! My son is very picky about his fish — he could not stop talking about the pan-seared steelhead trout with lemon butter! Thank you so much!!!” -Paige

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What is steelhead trout?

Rainbow trout and steelhead trout are the same species of fish, but they live completely different lives! Rainbow trout is a white fish that spends its whole life in freshwater. Steelhead trout, on the other hand, spends time in both freshwater and seawater. These two lifestyles make a massive difference when it comes to the taste of these fish.

This recipe for steelhead trout is so quick and easy, it’s perfect for a weeknight dinner! Pan-fry the trout, whip up a sauce and serve with some vegetables. Done and dusted! A delicious, melt-in-your-mouth dinner the whole family can enjoy.

These fillets only take 10 minutes to cook fully. And to make dinner easier, you can prepare a simple side dish before making the trout (rice is a great option!). If you time everything right, you can have dinner ready in less than half an hour!

What does steelhead trout taste like?

Steelhead trout tastes milder than salmon, yet more flavorful. Steelhead trout are very similar to salmon. They’re similar in that they both have a not-overly-fishy taste, as well as very similar color and texture. They’re so similar that you could be forgiven for mistaking them for each other on the shelf! I certainly have done that myself!

Like salmon, steelhead trout is high in Omega-3 fatty acids, high in protein per serving, and low in fat. Trout is generally more affordable than buying salmon, so that is an advantage of this lean protein source.

Also, steelhead trout and salmon are so similar that they lend themselves well to recipes meant for either fish. Both work well with lemon juice, melted butter, or a delicious garlic lemon butter and fresh parsley.

Key Ingredient Notes

Trout:

Steelhead trout – Both fresh and frozen steelhead trout are great for this recipe. If frozen, thaw it fully before cooking.
Oil – I used olive oil, but you can use an oil of your choice that is good for frying.

Lemon pan sauce:

Lemon – Use freshly squeezed lemon juice from one lemon.
Herbs – 3-4 small sprigs of thyme. You can use dried thyme, I prefer fresh.
Seasoning – A teaspoon of salt for added flavor. If you use salted butter, omit this ingredient.
Butter – Ensure it is unsalted. It must be cold and cut into 1-tablespoon pieces for better emulsion.

How to cook steelhead trout

Steelhead trout fillets seasoned with salt and pepper on a white plate.

To cook trout, pat dry fillets thoroughly with a paper towel. Salt and pepper on all sides.

In a large skillet, heat olive oil over medium-high heat.

Steelhead trout slices skin side up searing in a black skillet.

Once the oil is sizzling, add the fillets skin-side down. Reduce the heat to medium-low and cook for about 5 minutes.

Then flip each fillet and continue to cook until cooked through, about 2 minutes.

Seared steelhead trout fillets on a white plate.

Remove onto a clean plate skin-side up and loosely cover with a foil, while prepare the sauce. (Don’t cover the fillets tightly, or the crispy skin will get soggy.)

A black skillet with butter melting and thyme sprigs.

To make the sauce, add lemon juice, thyme, and salt in a medium skillet. Bring it to a boil over medium heat and cook until it is reduced by half.

Remove thyme sprigs, reduce the heat to low, and add the butter 1 tablespoon at a time. Swirl the pan to slowly melt the butter before adding the remaining butter.

(Note: The trick is to slowly melt the butter to get the silky sauce, instead of melted butter. You can pick up the skillet, hovering it over the heat and swirling it to melt the butter.)

Expert Tips:

For perfectly crispy skin, dry the skin thoroughly with paper towels. Removing any excess moisture is key.
Be sure to heat the oil well before adding the fish so the skin gets extra crispy and not soggy with oil.
Keep the fish warm while you cook the sauce by loosely covering it with a foil. Be careful not to cover them too tightly! Covering the cooked trout fillets too tightly will trap warm, moist air inside the foil. That crispy skin will go soggy fast!
You can use a food thermometer and check if the internal temperature is 140-145°F. This is the rule-of-thumb internal temperature for fish.
If you don’t have a food thermometer, use the fork method.
- Take a fork, place it at the thickest point of the fish and twist it gently. If the fish flakes it is cooked, if not you need to cook it for longer. It must not have a raw and translucent appearance.
When making the pan sauce, make sure to melt the butter slowly to achieve a silky smooth sauce.

Substitutions and variations

Swap the herbs – You can use other herbs like dill and parsley. I like to use softer herbs here than hard herbs for their more delicate flavor.
Make a different sauce – You can make another sauce to go on top of it for variety or leave it plain and add freshly squeezed lemon juice.
Use a different Fish – If you cannot find steelhead trout you can use salmon instead as they are so similar.

What to serve with this steelhead trout recipe

Steelhead trout is so easy to serve with a whole variety of side dishes and sauces. Here are some of my favorite options below that my family also loves!

Saffron rice
Plain white rice
Oven roasted vegetables
Side salads are all great side dish options.
Chinese Stir-Fry Sauce
Chimichurri Sauce

Keep your side dishes simple and allow the amazing flavor of the steelhead trout to blow everyone away.

A spoon drizzling the lemon thyme sauce over the steelhead trout fillet with lemons slices and rice on a white plate.

Storage

Store the leftover cooked steelhead trout filet in an airtight container in the refrigerator for 1-2 days. We don’t recommend freezing the fish cooked since it will change the texture once thawed.

You can freeze the steelhead trout fillets raw before cooking; just be sure to thaw them overnight in the fridge before cooking.

FAQs

Is steelhead trout a good fish to eat?

Yes, steelhead trout is packed with lean protein, vitamins, minerals, and omega-3 fatty acids.

Steelhead Trout vs Salmon?

The trout spends time in both freshwater and seawater, but the fish from each habitat is very similar in texture and taste. Trout is less fishy and considered more flavorful than salmon. The taste can also differ depending on whether the fish is wild or farm-raised, and whether it is fresh or frozen.

Steelhead vs Rainbow Trout

These fish are the same species. The only difference is that steelhead spend time in the sea and then migrate to rivers. Rainbow trout spend their lives in freshwater. Rainbow trout has a milder flavor.

Do you eat the skin on trout?

Yes, in this recipe, I keep the skin on. The way it’s prepared makes an irresistible crispy skin.

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