Written by Maranda Cruz, Dietetic Intern, Viterbo University
Updated February 21, 2025
Native to the west coast and Alaska, steelhead trout is similar to Pacific Salmon. It is a sliver fish with pink colored flesh. This option is affordable and sustainable to incorporate fish into your diet (2). It has a delicate flavor and flaky texture. This fish can be baked, broiled, smoked, pan-fried, poached, or sauteed. Cooks faster and can be used as a great substitute for salmon! Just oven bake with your favorite seasonings and butter. After cooking, squeeze fresh lemon for a nice citrus flavor.
Steelhead trout is low in saturated fats, sodium, sugar, and cholesterol. This fish contains high amounts of phosphorus, selenium, Vitamin B12, and Vitamin D. Steelhead trout is also slightly higher in monounsaturated fat. Monounsaturated fat may help reduce bad cholesterol and lower risk for heart disease and stroke. Steelhead trout is higher in Vitamin B12 and phosphorus than salmon (3). Phosphorus is an essential micronutrient that assists with energy production, bone mineralization, and signal transduction (1). Vitamin B12 is essential for DNA synthesis and impacts the nervous system.
Honey Steelhead Trout
By IWishUWell from AllRecipes, October 6, 2022
What You Need
1 pound steelhead trout fillets
⅓ cup honey
2 tablespoons mesquite seasoning
1 teaspoon ground black pepper
1 teaspoon seasoned salt (such as LAWRY’S®)
What You Do
Preheat the oven to 450 degrees F (230 degrees C). Line a baking sheet with aluminum foil.
Place trout, skin-side down, onto the prepared baking sheet. Cover trout with honey, then sprinkle mesquite seasoning, black pepper, and seasoned salt over top. Use a fork to press honey and seasonings into trout.
Bake in the preheated oven until fish flakes easily with a fork, 15 to 20 minutes.
References
- Serna, J., & Bergwitz, C. (2020). Importance of dietary phosphorus for bone metabolism and healthy aging. Nutrients, 12(10), 3001. https://doi.org/10.3390/nu12103001
- Shirvell, B. (2022, August 5). What is steelhead trout?. The Spruce Eats. https://www.thespruceeats.com/what-is-steelhead-trout-4776504
- Steelhead trout vs. Salmon Raw – in-depth nutrition comparison. Food Struct. (n.d.). https://foodstruct.com/compare/steelhead-trout-vs-fish-nutrition
