Also known as:

Freshwater species include rainbow, lake, mountain, brook or speckled, Apache, golden, cutthroat, brown, and steelhead or salmon trout. Saltwater species include gray, silver, coral (Leopard fish) and spotted or white trout.


Waters: Fresh and saltwaters of the world. Aquacultured worldwide.

Trout are long, thin speckled fish ranging in color from silvery-gray (eg. rainbow trout) to brown (eg. brown trout). They range in size from 6 to 20 inches and in weight from 8 ounces to 50 lbs.

Trout meat is usually pale orange-pink, sometimes a deeper red-pink (though young trout are often white-fleshed). It is rich and full-flavored, with a firm yet creamy texture and moderate to high fat content.

Best Cooking:

Whole trout is often stuffed and baked. Fillets can be pan-fried, poached, steamed, broiled, or grilled (use a grilling basket).

Buying Tips:

Look for bright, shiny skin and flesh that shimmers reflectively.

Nutrition Value:

Trout (farmed), 3 oz. (85g) (cooked, dry heat)
Calories: 144
Protein: 20.6g
Carbohydrate: 0.0g
Total Fat: 6.1g
Fiber: 0.0g
Excellent source* of: Niacin (7.5mg), and Vitamin B12 (4.2mcg)
Good source* of: Pantothenic acid (1.1mg), and Selenium (12.7mcg)

When cooked (dry heat), trout (rainbow, wild) provides 1.175 grams of omega-3 fatty acids, derived from EPA** (0.468g), DHA*** (0.52g), and ALA**** (0.187 grams), per 100 grams of trout (rainbow, wild).

When cooked (dry heat), trout (rainbow, farmed) provides 1.236 grams of omega-3 fatty acids, derived from EPA** (0.334g), DHA (0.82g), and ALA****(0.082g), per 100 grams of trout (rainbow, farmed).

*Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the Recommended Daily Value.
**EPA - Eicosapentaenoic Acid
***DHA - Docosahexaenoic Acid
****ALA - Alpha Lipoic Acid

Substitutes for Trout:

Salmon (in some cases)


Wild trout are usually much more flavorful than the farm- raised variety.
You will be hard pressed to find wild trout in supermarkets or even specialty fish stores store-bought trout is nearly always farm-raised and, unfortunately, of inferior quality.

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