Let’s Cook Steel Head Trout

 Let’s Cook Steel Head Trout…it’s easy!



What Is Steelhead Trout?

Native to the West Coast and Alaska, steelhead trout is a silvery fish with a similar taste and look as Pacific salmon. Steaks, fillets, and whole fish are sold in fish markets around the country, and are popular on restaurant menus as well.

What Does It Taste Like?

Steelhead trout lacks the fatty mouthfeel of salmon, offering a more delicate flavor and flaky texture. These qualities make it equally suited as an entree on its own or in tacos, salad, or soup, and those averse to salmon’s ocean fish notes may find steelhead trout more palatable.

Salmon or Steelhead Trout

Steelhead trout is often mistaken for salmon, as they both have bright orange-pink flesh that cooks to opaque. Substitute steelhead trout for salmon in most recipes. Compared to Atlantic salmon, which is often found in thick cuts, steelhead trout are smaller and thinner, and cook more quickly.


How to best Storage the Trout

Store uncooked steelhead trout in its original packaging, tightly wrapped in plastic, or vacuum-sealed in the refrigerator for up to two days (up to three months frozen). Once cooked, steelhead trout will keep in the fridge for about three days.


My Pan Seared Recipe


Season the trout:

Mix 1 T melted butter with  1T white wine

1 t tajine spices

Salt and Pepper to taste


Get the trout ready:

Using a brush spread the butter and wine mixture over the trout.

Sprinkle the seasonings over the flesh sine only. Not the skin side.


Let’s cook:

Video-8             Watch the “HOW TOO”  Video

1. Heat a skillet to a very high heat. I used a cast iron pre heated in my gas grill. You can also oven bake it. (see below)

2. Carefully place the skin side of the trout up in the hot pan. DO NOT MOVE… you are looking to sear the fish and have the filet be slightly golden. this will take 4-6 min.

3. Carefully turn the filet over and cook another 4-6 min. Check the tempter with an instant read thermometer. Perfect temperature is 145 degrees tested in the center of the filet.

4. Let rest for 2-3 min and serve it up!

Over Roasted Steel Head Trout


  • 2 fillets Steelhead Trout
  • Tablespoons Butter
  • 1 teaspoon Lemon Pepper -I us Mrs.Dash salt free
  • 1 Lemon


  1. Preheat oven to 350 degrees.

  2. Place Trout fillet’s on a shallow pan lined with foil.

  3. Cut thin slices of cold butter and add to top of each fillet.

  4. Sprinkle lemon pepper evenly on each fillet.

    Cut lemon in half. Remove visible seeds and squeeze the lemon juice on top of both fillet’s.

  1. Place in oven and bake for 30 minutes or until evenly cooked. Perfect temperature is 145 degrees tested in the center of the filet.