7 Facts About Trout Meat Why You Should Add It to Your Diet

Closely related to salmon and char, the freshwater trout is a popular fish for both culinary and recreational purposes. That is, it’s regarded as having especially flavorful meat — and on a fishing line, it can put up a heck of a fight.

But the humble trout isn’t so simple as it may first appear. In fact, the name trout refers to any of a number of species of salmonids, each with their own distinct behaviors, ecosystems, appearances, and flavors. So when we talk about trout meat, there’s a lot of ground to cover.

That’s why in this guide, we’ll be introducing you to everything you need to know about trout meat: From what it tastes like and how healthy it is, to the different types of trout that fly fisherman like to catch and cook, to a half dozen recipes sure to make the best out of your fresh catch.

And if you’re not much of a fisher yourself, we’ll finish things up with a few resources for where to buy trout, either fresh or frozen.

By the time you’re done reading, you’ll have everything you need to catch (or buy) and cook up a delicious trout meal.

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What Does Trout Meat Taste Like?

Fishermen have a funny term for trout: They sometimes call it “the chicken of fish”. That’s because in general, freshwater trout has a relatively mild taste and delicate texture.

There are a few exceptions to this, though. Trout that have mainly been feeding off of crustaceans will develop a fuller, richer flavor and heartier texture.

And the rare few types of trout (like the steelhead) that swim out to the open ocean before returning to fresh water to reproduce have a much more robust oceanic flavor.

No matter what sort of trout you’re eating though, it’s quite a fatty fish. Its abundant oils are well known for their health benefits (more on that in the next section).

And because it has plenty of fat, many traditional preparations of trout rely on dry heat methods or smoking to bring out the best, juiciest flavors from this fish. It makes a good exotic jerky.

Trout Meat Nutrition

Like many freshwater fish, trout is considered to be very healthy for humans to eat. Here’s the nutrition facts for an average filet of trout meat, courtesy of nutritionvalue.org:

• 117 calories
• 5.2 grams of total fat, with 0.9 grams of saturated fat
• 46 milligrams of cholesterol
• 16 grams of protein
• 16% daily value of Vitamin D
• 7% daily value of Iron
• 6% daily value of potassium

That’s all in addition to absolutely no carbohydrates, and a very significant portion of B vitamins and healthy Omega-3 fats. This last part deserves specific mention. In case you don’t know just how healthy Omega-3 fats are, here are a few of their proven benefits:

• Fighting depression and anxiety
• Heal risk factors for heart disease
• Fighting inflammation
• Fighting autoimmune diseases
• Improving mental disorders
• Improving sleep quality
• Improving skin quality

In short, the healthy oils in fresh fish offer huge benefits for us. If you’re on the fence about including trout in your diet, that’s all the more reason to do so.

Different Types of Trout for Meat

Trout show up all over North America and Europe, taking on different forms (and tastes) depending on the environment that’s given rise to them.

And while an exhaustive list of trout types isn’t within the scope of this article, we’d like to share a few of our favorite types of trout for meat, with notes on their flavor and/or texture.

Rainbow Trout

Rainbow trout are native to the U.S., and they’re stocked in dozens of lakes, rivers, and ponds across the country. They’re also one of the most common trout that you’ll find at the grocery store or butcher counter. Their meat tends to be firm, with a richer flavor than standard river trout.

Sea Trout

Sea trout spends a good portion of its life out at sea, soaking up salt water and giving it a full flavor. This makes it taste more similar to salmon or pollock than other trout species.

Steelhead Trout

Steelhead also spends its life partly in freshwater, and partly in seawater. Its musculature is firm, and when cooked slowly it will take on a pleasantly flaky texture and meaty flavor.

Brook Trout

Brook trout, though technically a char, is a favorite of fly fishermen. It has a subtly sweet flavor and tender texture, and its skin will crisp to a nice golden brown if seared in a pan.

Brown Trout

Brown trout is a European trout that has been widely introduced around the world for sport fishing. They are known to have a stronger flavor than other species.

No matter what type of trout you get, though, you’re in for a delicious culinary experience.

Trout Fishing

You can’t have a full discussion of trout without mentioning the many ways in which fishermen try to catch them. The fish’s habitats vary widely — including lakes, rivers, ponds, and even under ice — and have given rise to specialized fishing methods.

Standard rod and reel fishing will do just fine for fishermen looking to catch trout in a pond. But the most popular way to catch trout is fly fishing.

Originally developed for catching trout, fly fishing uses specialized gear to catch fish using a lightweight lure in quickly moving water. It’s a wildly popular sport, and a contemplative activity that draws people from all walks of life.

Because trout is a cold water fish, it can also be caught by ice fishing. In this style, trout anglers will drill a hole in thick ice over a lake and catch fish with either hooks or spears. Trout caught in this way is often densely meaty and satisfying.

How to Cook Trout Meat

In the culinary world, there are two main ways to work with trout meat: Using either the whole trout (or its filets), or using smoked trout. And since the two styles give rise to such different recipes, we’ll break them up here for ease of use.

How to Cook Whole Trout or Filets

Because trout is a fatty fish, cooking it whole or in filets is easily accomplished with just about any cooking method. Cuisines across the world have baked, roasted, grilled, fried, and steamed trout for centuries, so there’s plenty of room to improvise on basic recipes.

Grilled whole trout is probably the best way to handle an entire fish, as it will take advantage of the skin’s ability to take a good char and add deeper flavor. The only trouble is, it can be hard to get a whole trout off the grill in one piece — they’re really darned flaky and tend to fall apart. The trick is to get the skin to crisp up faster, so it will release from the grill without any trouble.

To do that, make a half and half mixture of honey and butter, add a little salt to it, and slather it all over the trout before throwing it on the grill. When it’s time to flip the fish (after about 3 to 5 minutes), use two spatulas to gently roll it over. This preparation is especially delicious when served with a squeeze of lemon and a little bit of chopped parsley.

Fried trout filets are a popular option through much of the American South. And they couldn’t be easier to make. Start with skin-off filets. Beat two whole eggs in one bowl, and add a splash of buttermilk. In another bowl, mix cornmeal with a pinch of smoked paprika and two pinches of salt. Heat an inch of oil in a pan (and be sure to have a lid ready for it) until it just barely starts to smoke.

Dredge the filets into the first bowl and then cover them in the cornmeal mixture in the second one, then carefully lower them into the hot oil and cover with a lid. Fry for 1 to 2 minutes on each side, then remove to a paper towel lined plate to rest. Delicious when served with a side of fresh slaw.

Trout amandine is a classic French preparation that also uses a flour dredge. Pat a few filets of trout dry, then dredge them in flour on both sides. Add a splash of oil to a sauté pan and heat until just smoking. Carefully lay the filets in the pan, and sear for 2 to 4 minutes on each side. In the still-hot pan, add half a stick of butter and let it melt. Then throw in slivered raw almonds, and cook until just starting to brown.

Pour this from the pan directly onto the trout, and top with chopped parsley and a squeeze of lemon juice for a full meal. If you substitute shallots for the raw almonds instead, you’ll get a simplified version of trout meuniere.

How to Cook with Smoked Trout

Smoking trout over a low heat is a popular way of flavoring and preserving it. Depending on the person doing the smoking, the trout may also have spices or sugar added to it for even more flavor. Either way you get it, this flaky and delectable preparation makes for some quick and delicious dishes.

Smoked trout scrambled eggs taste like you’ve taken hours making them, even when they’re extremely easy to make. Just whip up a few eggs with a splash of milk or cream, and start melting butter in a pan. Break up a small chunk of smoked trout into pieces and give it a quick sauté in the butter, a minute or less. Put your beaten eggs into the pan, and stir frequently until they’re a nice scrambled texture. Top with chopped parsley and a squeeze of lemon, and you’ll have one of the easiest and most delicious breakfasts you’ve ever eaten.

Smoked trout salads are a fantastic way to get a little bit of protein and a lot of greens. The sky’s the limit here with how you choose to complement smoked trout. Kale, apple, and smoked trout is one of my go-to options on fall days. It pairs exceptionally well with cranberries and almonds too, usually over a bed of spinach. And you can also turn it into a quick grain bowl salad by adding cooked and cooled rice, barley, or couscous.

Smoked trout dip is a dinner party favorite, and also very easy to make. All you really need is a good portion of flaked smoked trout, a little bit of crème fraiche or sour cream to mix it with, chopped chives, and a dash of lemon juice. Mix this one by feel; it should have a spreadable texture but not be too wet. Also makes an excellent topping for baked potatoes.

Where to Buy Trout Meat

The first place you should look to buy trout meat is at your local grocery store, deli, or butcher counter. Farmed trout that’s never been frozen will have a much nicer texture to it, and hold together better while you’re cooking it. And if you’re interested in smoked trout, many grocery stores carry it in convenient sealed packages.

If you’re not lucky enough to have a store near you that stocks trout, there are plenty of options for buying online. Fulton Fish Market, from the Bronx, is my first choice; they have good prices and exceptional meat quality. Pure Food Fish Market, located in Seattle’s Pike Place Market, is another good option for buying online. And Harbor Fish Market is where I go for smoked trout online.

And, of course, be sure to check with your local wildlife agency for fishing for wild trout. They are found widely across North America, especially in colder elevations or rivers with a source of cold water. Stocked trout are very popular but also well-supplied by hatchery fish stocks.

FAQs About Trout Meat

Here are a few FAQs about Trout Meat.

What tastes better trout or salmon?

Trout and salmon have different textures and tastes, with salmon having a richer and stronger flavor due to its higher fat content.

Is trout the healthiest fish?

Trout is considered one of the healthiest fishes you can include in your diet, as it is a sustainable, low mercury fish labeled a “best choice” by the EPA and FDA. This member of the salmon family, with its colorful pattern, serves as an excellent alternative to the frequently overfished salmon.

Are trout healthy to eat?

Trout is a healthy choice for consumption as it contains high levels of omega 3 fatty acids and low levels of mercury. If you are consuming locally caught trout, it is advisable to consult your DNR for specific recommendations on consumption.

Is trout better than tilapia?

Trout is superior to tilapia due to its higher content of omega-3 fatty acids per serving, along with the fact that it is more readily available as a wild-caught fish, thereby reducing the risk of consuming tilapia farmed with banned chemicals.

Why you should eat trout?

You should eat trout because it offers a variety of health benefits, making it a valuable addition to a well-rounded diet. This fish is rich in protein, omega-3 fatty acids, niacin, vitamin B6 and B12, phosphorus, and selenium, making it a nutritious choice for overall well-being.

Why is trout meat orange?

Trout meat is orange due to the presence of oil in its flesh, which gives it a distinct hue. Generally, the flesh color of most fishes, including trout, is white, flaky, and easily digestible, offering a delicious flavor. However, the orange tint in the flesh of certain fishes like salmon and trout is a result of the oil content.

Does trout taste gamey?

Trout does not taste gamey. The most common Rainbow trout has a mild and nutty flavor, similar to salmon, and its white meat has a flaky texture. Due to its naturally mild taste, farmed trout may lack flavor, leading many to prefer trout caught from the wild.

What kind of meat is trout?

Trout is a type of meat that has a mild flavor with delicate hints of nuts. Its flesh is tender, flaky, and soft, and can be white, pink, or orange in color. Once cooked, the meat develops a delicate flake and its color becomes lighter.

Is trout a healthy fish to eat?

Trout is a healthy fish to eat because it contains high levels of omega 3 fatty acids and low levels of mercury. If you are consuming locally caught trout, it is advisable to consult your DNR for specific recommendations on consumption.

Is trout a fishy taste?

Trout does have a fishy taste, particularly larger brown trout, which are known for their strong flavor. This taste may be unappealing to certain individuals. Consequently, some chefs suggest soaking trout fillets in milk overnight to mitigate the fishiness.

Is trout a red meat or white?

Trout is considered a white meat. The flesh color of most fishes, including trout, is typically white, flaky, and easily digestible, with a pleasant taste. However, it’s worth noting that certain species like salmon and trout may have a slightly orange hue due to the presence of oil in their flesh.

Is rainbow trout a salmon?

Rainbow trout is not a salmon, but it belongs to the salmon family and is considered one of the most popular sport fish in North America.

Why do trout have red meat?

Trout have red meat due to their consumption of Shrimp or other feed with high levels of canthaxanthin or astaxanthin, which naturally colors the flesh red. Additionally, astaxanthin can be intentionally added to the Trout’s diet to produce Ruby Red Trout. It is worth noting that Rainbow Trout, a member of the Salmon family, exhibits this characteristic.

Why do trout have pink meat?

Trout have pink meat due to the variation in their diet. Fish in the same lake may consume different types of food, resulting in different flesh colors. Additionally, certain trout farms incorporate astaxanthin, an artificial pigment, into the fish’s diet, which causes their meat to turn pink.

Is trout a lean meat?

Trout is indeed a lean meat, as it is a great source of lean protein. Additionally, the presence of omega-3 fatty acids in trout has been linked to various benefits such as improved brain function, memory enhancement, inflammation reduction, and a decreased risk of developing heart disease later in life.

Can you eat trout raw?

Trout can be eaten raw, along with other types of seafood such as seabass, swordfish, salmon, mackerel, tuna, shrimp, crab, scallops, eel, and octopus.

Is trout similar to cod?

Trout and cod are not similar species due to their distinct characteristics and behaviors. Cod are exclusively found in saltwater, while trout are typically regarded as freshwater fish. However, it is worth noting that trout living in areas with access to tidal water can transform into “sea run” trout.

Is trout a fatty fish?

Trout is considered a fatty fish, which may sound unappealing, but it is actually one of the tastiest and healthiest seafood options. Similar to salmon, tuna, sardines, and mackerel, trout is rich in omega-3 fatty acids, which are beneficial fats unlike the saturated fat commonly found in meats.

Does trout taste good?

Trout tastes good, especially for those who may not typically enjoy fish due to its mild flavor. It is recommended to consume trout when it is very fresh, and sometimes just a sprinkle of salt and pepper is sufficient for seasoning.

Does trout have bones?

Trout does indeed have bones, and if you’ve ever wondered how many there are, I’ve done the counting for you! When eating a single rainbow trout, or a steelhead if it’s a sea-run variety, one would have to navigate through approximately 262 bones.

What are the benefits of eating trout fish?

The benefits of consuming trout fish include its lean protein content and the presence of omega-3 fatty acids, which are recognized for their positive effects on brain health, memory, inflammation reduction, and long-term prevention of heart disease.

Can I eat trout raw?

Trout is one of the common types of fish that can be safely consumed in its raw state, along with seabass, swordfish, salmon, mackerel, tuna, and salmon. Additionally, other seafood options such as shrimp, crab, scallops, eel, and octopus are also widely enjoyed raw.

Is trout a river or sea fish?

Trout is primarily a freshwater fish that typically inhabits lakes, rivers, and wetlands throughout its entire life. It is known to migrate upstream to reproduce in the shallow gravel beds of smaller headwater creeks.

Is trout more fishy than salmon?

Trout and salmon have slightly different flavors, with salmon being known for its bigger and sometimes sweeter taste compared to the mild taste of most trout.

Is trout a very fishy fish?

Trout is not a very fishy fish if it is fresh. Although it does have a slightly stronger fishy taste compared to white fish, it is still relatively mild. Additionally, there are cooking techniques like marinading and baking that can further reduce its fishy flavor.

Is trout meat like salmon?

Trout meat is not exactly like salmon meat, as they are different species of fish. The main distinction between the two lies in their habitat, with trout being a freshwater fish and salmon being a saltwater fish. Additionally, salmon generally has a higher fat content and tends to be larger in size compared to trout.

Which tastes better salmon or trout?

Salmon and trout have distinct differences in terms of texture and taste. Salmon meat is known for its richness and stronger flavor, which can be attributed to its higher fat content.

Is rainbow trout salmon or trout?

Rainbow trout is a species of trout that is native to cold-water tributaries of the Pacific Ocean in Asia and North America. It is important to note that rainbow trout is not classified as salmon.

Can I replace salmon with trout?

You cannot replace salmon with trout. Steelhead trout is frequently confused with salmon due to their similar appearance and cooking characteristics. However, steelhead trout can be substituted for salmon in most recipes. Unlike Atlantic salmon, which is typically available in thick cuts, steelhead trout is smaller and thinner, resulting in faster cooking times.

Does salmon and trout taste different?

Salmon and trout have distinct taste profiles. While trout is known for its slightly gamey flavor, salmon offers a richer taste due to its higher fat content. Unlike trout, salmon tends to be more oily when cooked, resulting in a flavorful experience.

Does trout have red meat?

Trout does not have red meat unless it is a Ruby Red Trout, which is a Rainbow Trout that has been consuming Shrimp or other feed with high levels of canthaxanthin or astaxanthin. These natural pigments turn the flesh red. Additionally, astaxanthin can be added to the feed of the Trout to create Ruby Red Trout. It is important to note that Rainbow Trout belongs to the Salmon family.