Unlike rainbow trout, steelhead trout looks just like salmon. Today we’re cooking these beauties on a skillet to get that addicting crispy skin. Topped with silky smooth, tangy lemon thyme butter, this dinner in minutes is simply irresistible!
Table of Contents
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 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 by both having 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!
Just like salmon, steelhead trout is also high in Omega-3 fatty acids, has high amounts of protein per serving and is 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 each other well to recipes meant for either fish. Both works well with lemon juice, melted butter or a delicious garlic lemon butter and fresh parsley.
What is special about steelhead trout?
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.
Steelhead Trout Recipe Ingredients
For trout:
Steelhead trout – Both fresh and frozen steelhead trout is 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.
For 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 the butter is unsalted butter. It must be cold and cut into 1 tablespoon pieces.
Steelhead Recipe Substitutions & Variations
Herbs – You can use other herbs like dill and parsley.
Sauce – You can make another fish sauce to go on top of it for variety or leave it plain and add freshly squeezed lemon juice.
Fish – If you cannot find steelhead trout you can use salmon instead as they are so similar.
How to cook Steelhead Trout
Today we’re cooking these beauties in a large skillet to get that addicting crispy skin.
Here’re some tips and tricks to help you get perfectly cooked steelhead trout fillets every time:
- Before cooking the fillets, pat the skin dry with paper towel. This removes any excess moisture from the skin before frying. Keeping the skin dry will make it that extra bit crispy! Season with a bit of salt and pepper and you are ready to fry.
- Oil should be super hot when adding the trout fillets skin side down. The heat should be turned down to medium heat. This keeps the skin crispy and while cooking the meat will stay juicy and moist.
- Once the fillets have been cooked, remove them from the skillet and cover them loosely with foil while preparing the sauce. 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!
Following this method ensures perfectly cooked steelhead trout with crispy skin in minutes. They’re full of flavor with delicious tender meat and crispy skin every time.
How to tell if steelhead trout is cooked
You can use a food thermometer and check if the internal temperature is 140-145 degrees F. This is the rule of thumb internal temperature when it comes to 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.
Tips for cooking Steelhead Trout
Here’re some tips and tricks to help you get perfectly cooked steelhead trout fillets every time:
- For perfectly crispy skin, dry the skin thoroughly with paper towels.
- 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!
How to serve Pan Seared Trout
“What do I serve my trout fillets with?” I hear you ask? Well, there’re so many options for side dishes for this recipe!
Saffron rice, or plain white rice, oven roasted vegetables or a side salad are all great side dish options. Keep your side dishes simple and allow the amazing flavor of the steelhead trout to blow everyone away.
Need to make the weeknight dinner a bit more special? Then add this tangy, smooth lemon thyme butter sauce, which will transform this simple meal into an elegant dinner worth serving for a special occasion!
It’s rare that fish is served without a sauce or condiment of some kind and for good reason! A good sauce takes a fish from good to fantastic in one step.
How to store a Steelhead Trout Filet
Store the leftover cooked steelhead trout filet in the refrigerator for 1-2 days in airtight container.
Pan Seared Trout 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
Steelhead trout spends time in both freshwater and seawater. Steelhead trout and salmon are very similar in texture and taste. Trout is less fishy and considered more flavorful than salmon. The taste can also be different if the fish is wild, or farm raised as well as if 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 life in freshwater. Rainbow trout has a milder flavor and taste.
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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Pan Seared Steelhead Trout Filet with Lemon Thyme Butter Sauce
5 (22 ratings)
Created by Shinee D.
Servings 4 servings
Prep: 5 minutes mins
Cook: 20 minutes mins
Total: 25 minutes mins
Topped with silky smooth, tangy lemon thyme butter, these beautiful steelhead trout filets with addicting crisp skin are simply irresistible!
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Ingredients
For trout:
- 1 lb skin-on steelhead trout cut into 4 fillets
- ¼ teaspoon salt and pepper
- 1 tablespoon olive oil
For sauce:
- 3 tablespoons fresh lemon juice
- 3-4 small sprigs of thyme
- 1/4 teaspoon salt
- 4 tablespoons unsalted butter cold and cut into 1 tablespoon pieces
For serving:
Instructions
To cook trout, pat dry filletsthoroughly with paper towel.Salt and pepperon all sides.
In a large skillet, heat olive oil over medium-high heat.
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.
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.)
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 until reduced in 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 trickis 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.)
Serve the trout with side of rice, or vegetables of your choice, and lemon butter sauce on the side.
Nutrition
Serving: 1servingCalories: 302kcalCarbohydrates: 1gProtein: 24gFat: 22gSaturated Fat: 9gCholesterol: 96mgSodium: 351mgPotassium: 421mgFiber: 1gSugar: 1gVitamin A: 450IUVitamin C: 6mgCalcium: 55mgIron: 2mg
* Disclaimer: All nutrition information are estimates only. Read full nutrition disclosure.
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