Parmesan Baked Steelhead Trout Recipe (2024)

FAQs

What temperature should steelhead trout be cooked to? ›

Steelhead Trout Cooking Guide

Like most fish, Steelhead should be cooked to an internal temperature of 145° F.

While you can cook steelhead and salmon similarly, there are a few differences to consider when preparing either type. Steelhead boasts a milder and more delicate flavor, while salmon is richer and oilier. Many describe the texture of steelhead as firm, while salmon feels more buttery.

Rainbow trout and steelhead are the same species, but they have different lifestyles. Steelhead are anadromous—meaning they spend part of their lives in the sea before going to rivers to breed—while rainbow trout spend their lives mostly or entirely in freshwater.

I use a simple brine recipe of 2 cups water, 1 Tablespoon Kosher salt (coarse grain) and 1 Tablespoon brown sugar. You can add in aromatics or flavor in the form of fresh herbs (dill is a favorite) or fresh garlic and onions. Place the trout in the brine and set it in the refrigerator.

Nutritionally, Steelhead is considered to be healthier than Salmon. Steelhead contains higher amounts of essential Omega-3 fatty acids, (EFAs) and vitamins than Salmon. A 3-oz serving of steelhead, also contains roughly 645 IU of Vitamin D and 3.5mcg of Vitamin B-12.

Fish in California were tested for chemicals in their bodies. The most common chemicals found in fish in California are mercury and PCBs (polychlorinated biphenyls). American shad, Chinook (king) salmon, and steelhead trout were low in these chemicals. Striped bass and sturgeon had more mercury and PCBs in their flesh.

We often get the question, “Are fish skins safe to eat?” The quick answer, yes. However, because the skin of a fish is exposed to its environment and pollution, it's important to know where your fish is coming from. Stay away from farmed or wild fish from more polluted areas or farms that use chemicals and antibiotics.

Salmon has a rich, buttery flavor with a slightly oily taste, while steelhead trout tastes like a combination between trout and salmon, albeit having a more delicate flavor than the latter. Both have a mild, neutral taste that's not overly fishy.

I'm talking about steelhead trout, a seafaring trout that boasts the same pink flesh, rich flavor and delicate-but-meaty texture as salmon, but rings in about $4 less per pound than your average salmon.

The beauty of steelhead trout, aside from its health and sustainability benefits, is that it's a fish made for crowd-pleasing: It's milder and less fatty than salmon, it doesn't have as much of that “fishy” flavor that some people shy away from, and it can be served hot or cold.

Why is steelhead trout so good? ›

Along with omega-3's, steelhead packs in loads of protein, vitamin D, B-12 and selenium and is low in mercury.

Before cooking, soak the fish in milk for 20 minutes

In this scenario, the protein in the milk binds with the compounds that cause that fishy odor, in essence extracting if from the fish. What's left behind is sweet-smelling, brighter flesh with clean flavor.

(This is optional: if you do, you'll be missing out on some secret stashes of meat later on.) Clean the fish thoroughly inside and out with fresh water to wash off any blood or other guts, then dry it well with a clean towel. At this point, the fish is ready to cook.

Use this method to take care of any fish slime, odors or after taste left on fresh fish fillets. Cut up your fillets then soak them in a bowl with Sprite or Seven-Up before cooking. Anywhere from five minutes minimum to two hours in the refrigerator will do the trick.

Stream temperatures in September and October, cooling to the 45-50 degree F range, maintain the metabolism of fall steelhead, allowing them to hold in faster water like the heads, lips, and tail-outs of pools, fast runs and chutes, and fast pocket water. At these temperatures, steelhead will take flies aggressively.

Cook the steelhead trout, turning once — five to six minutes each side for medium rare.