Yes, rainbow trout is a delicious fish. Rainbow trout has grown in popularity over the past 20 years due to its value as a fun fish to catch and a tasty fish to eat. This beautiful trout species is now a popular and preferred choice for many fishermen worldwide. 

Rainbow trout are members of the salmon family. Oddly enough, the diet of a rainbow trout consists of dining on the eggs of salmon.

Known for their “rainbow” patterns on their skin, the adult rainbow trout can usually be identified by a thin line that extends laterally across the fish. These lines are prominent for the breeding males.

The spawn of these fish has expanded to the cold-water tributaries of the Pacific Ocean in both continents of North America and Asia.

What Is Rainbow Trout?

Rainbow trout is a freshwater fish belonging to the salmonid family. It is native to North America’s Pacific Ocean drainage system but has been widely introduced and farmed around the world.

Rainbow trout have a streamlined body with silver or steel-blue skin that is often covered with black spots along their sides. Their name “rainbow” comes from the distinct pinkish or reddish stripe that runs along their sides.

These fish prefer cool, clear, freshwater habitats such as rivers, streams, and lakes. They are known for their ability to thrive in both still and flowing waters.

In terms of diet, rainbow trout are opportunistic feeders and have a diverse appetite. They primarily feed on aquatic insects, crustaceans, small fish, and various types of larvae.

Overall, rainbow trout is a popular fish species enjoyed by anglers and seafood lovers alike, prized for its delicious taste, versatility in cooking, and recreational value.

Is It Safe to Eat Rainbow Trout?

Yes, rainbow trout is safe to eat. Farm-raised rainbow trout is widely available and is considered a safe and sustainable option for consumption. These fish are typically raised in controlled environments, minimizing the risk of contamination.

Can You Eat Rainbow Trout Raw?

It is generally not recommended to eat raw rainbow trout or any raw freshwater fish.

If you want to eat rainbow trout in a raw or partially raw form, such as in sushi or sashimi dishes, only use fish specifically labeled and prepared for raw consumption.

Does Rainbow Trout Taste Good?

To say that this fish is just “good” for eating would be an understatement. It has a delicate and mild flavor that is often described as slightly nutty or buttery.

Rainbow trout caught in the wild may have a slightly earthier or more pronounced flavor compared to farm-raised rainbow trout. However, both wild-caught and farm-raised rainbow trout are known for their pleasant taste.

For size, usually, the smaller fish have the best taste. You’ll notice that as they grow bigger, the flakiness isn’t as tasty compared to when they are smaller.

How Can You Cook Rainbow Trout?

Rainbow trout can be cooked in various ways. My choice is grilling the fillets. However, you can also pan-fry, bake, steam, or stuff rainbow trout.

Grilling rainbow trout imparts a smoky flavor and creates a crispy exterior while moistening the flesh. Preheat the grill to medium-high heat and lightly oil the grates. Season and drizzle the fillets with olive oil. Place the fillets on the grill, skin side down, and cook for about 3-4 minutes per side.

Pan-frying is a common and straightforward method for cooking rainbow trout. Lightly coat the trout fillets in flour or seasoned cornmeal. Heat oil or butter in a skillet over medium-high heat and cook the fillets for a few minutes on each side.

To bake rainbow trout, reheat the oven to around 400°F (200°C). Place the trout fillets on a baking sheet lined with parchment paper or aluminum foil. Season the fillets with salt, pepper, and your choice of herbs, spices, or a squeeze of lemon juice. Bake for about 10-15 minutes.

Steaming is a gentle and healthy cooking method that helps to retain the moisture and natural flavors of rainbow trout. Place the trout fillets in a steamer basket or on a heatproof plate and season them with salt, pepper, and any other seasonings you like. Steam the fish over simmering water for approximately 6-8 minutes.

Another option is to stuff the rainbow trout with herbs, vegetables, or other fillings or wrap it in foil or parchment paper for added flavor and moisture. You can stuff the cavity of the whole fish or create a pocket in the fillets. Add lemon slices, herbs, garlic, or vegetables to fill the fish. Bake or grill the stuffed or wrapped trout until it is cooked through.

Do You Cook Rainbow Trout With the Skin On?

Yes, you can certainly eat the skin. Before you cook trout, all you need to remove is the guts, gills, and bloodline. 

If you choose to eat the skin, just make sure that the fish has been scaled before cooking. Eating fish with the skin on adds extra flavor. The skin will also help preserve the structure of the flesh during the cooking process, especially when using a pan, oven, or grill.

What Are the Benefits of Eating Rainbow Trout?

Its health benefits are incredible compared to almost any other fish. Labeled as a “best choice” fish by the FDA, the fillets are loaded with high levels of protein as well as essential omega-3 fatty acids that we require for our diet.

Besides that, the fish has very low levels of mercury. Rainbow trout is a terrific alternative for us to eat versus their overfished cousin, the salmon.

What Is the Nutritional Value of Rainbow Trout?

Rainbow trout is a lean source of protein and contains essential amino acids. It is also relatively low in calories and saturated fat compared to some other protein sources.

Here is the general nutritional profile of rainbow trout per 100 grams of cooked, dry heat:

• Calories: 168
• Protein: 22.9 grams
• Fat: 7 grams
• Saturated Fat: 1.7 grams
• Omega-3 Fatty Acids: 1.5 grams
• Cholesterol: 63 milligrams
• Sodium: 51 milligrams
• Potassium: 416 milligrams
• Vitamin D: 4.2 micrograms
• Vitamin B12: 2.7 micrograms
• Niacin: 4.5 milligrams
• Selenium: 26.1 micrograms

To Sum Up

One factor that impacts what fish we decide to eat is what is actually sold or served in our area.

In the past years, there has been too much of an emphasis on incorporating overfished species like tuna, salmon, and flounder into our diets. While these fish have different types of health benefits, rainbow trout is known to have fantastic health benefits and lower levels of mercury. On top of that, it tastes deliciously good.

So next time you sit down at your favorite seafood restaurant, try ordering one of the healthiest entrees on the menu – the rainbow trout.