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Also indexed as: Arctic Char, Rainbow Trout, Steelhead
With their thin skin and tiny scales, trout do not need scaling, and are
often cooked whole.
Trout found in clear rushing streams are probably the most popular sport fish. Some
species, such as Pacific Coast steelhead, are anadromous, meaning that they live part of their
lives in salt water, part in fresh. Most trout sold in fish markets are farm raised, and the
taste varies with conditions on the farm. The flesh varies from pink to white, depending on
what the trout has been fed.
Varieties
Rainbow trout, native to the United States, are raised in concrete troughs wherever an
abundant source of clean water is available. The flesh is mild, delicate, and sweet. Steelhead
trout has pink flesh and a mild trout taste. Most rainbow and steelhead available on the
market is farm-raised. Arctic char, another trout family fish, either dwells in lakes or lives
in salt water, but spawns in fresh water. Whether wild-caught or farm raised, its flesh varies
from pink to red, depending on the size. Wild-caught lake trout (also called togue or gray
trout) has a higher oil content than other trout and its flesh may be white or pink.
Trout is nearly always sold whole and gutted. Boneless trout is also available.
Buying and storing tips
Quality trout is easy to recognize. Fresh trout never smells fishy, it smells fresh. The
eyes should appear bright and clear, almost alive. The gills should be reddish, and the skin
covered with clear, slippery slime. Very fresh trout should be so slippery they are difficult
to hold. Fresh trout flesh will give slightly when you press it with a finger, then spring
back into shape. Keep trout cool on the trip from the catch point or market to your house.
Never let it stay unrefrigerated for long.
To store trout, remove packaging, rinse fish under cold water, and pat dry with paper
towels. Fish deteriorates when it sits in its own juices, so place it on a cake rack in a
shallow pan filled with crushed ice. Cover with cling wrap or foil and set in the coldest part
of the refrigerator. Trout will store well this way for up to two days.
When well-wrapped, trout can be frozen for up to two months in a refrigerator freezer
compartment and three to four months in a deep-freeze. Use lined freezer paper and wrap fish
tightly from head to tail with at least two layers of paper. To thaw slowly, unwrap, place
fish in pan, cover, and leave for 24 hours in the refrigerator. To thaw more quickly, place
the whole fish (in a watertight bag) in a sink with cool running water, allowing about 1/2
hour per pound (454g). For fastest thawing, use the defrost cycle of your microwave allowing 2
to 5 minutes per pound (454g), with equal standing time in between zaps.
Availability
Farmed fish are available year-round. The season for wild Arctic char and steelhead peaks
in the summer.
Preparation, uses, and tips
With their thin skin and tiny scales, trout do not need scaling and are often cooked whole.
To fillet larger fish, use a sharp, thin knife. With the trout lying on its side, insert the
knife behind the gills, and cut in an arc down to just above the backbone. Continue cutting
parallel to the backbone toward the tail. Bring the knife up at the tail and remove the
fillet.
To bone, use scissors to snip off the pelvic fin (the forward belly fin) and use a sharp
knife to cut off the dorsal fin (on the back) and anal fin (the rear belly fin). Remove the
head with a sharp knife. Using a sharp knife, open the belly cavity, reach inside, and cut
through the tiny ribs on each side of the backbone. Pull backbone free, scraping away flesh
with a sharp knife. Then gently lift out ribs with a knife. Run you fingers over the flesh to
make sure all bones are gone.
Baking
Rinse fish and pat dry with a paper towel. Whole trout may be stuffed with rice and
vegetables. Place whole, boned filleted trout in a baking pan. Brush with butter and oil and
season with salt and pepper, or cover with a piquant sauce. Bake in a preheated oven at
400°F (200°C) until a knife slice in the thickest part reveals the flesh to be
opaque but still moist.
Grilling
Place whole small fish or fillets on perforated aluminum foil over a greased grill, 4 to 6
inches (10 to 15cm) above prepared coals or fire. Baste with butter, oil, or marinade, and
close hood of grill. Cook until opaque and moist on the inside, 6 to 8 minutes for fish less
than 1 inch (2.5cm) thick; 10 to 15 minutes for fish larger than 1-inch (2.5cm) thick.
Broiling
Rinse whole fish, fillets, or boned and butterflied trout, and pat dry with a paper towel.
Place fish on a rack above a baking dish. Preheat broiler and adjust oven rack so fish is 3 to
4 inches (7.6 to 10cm) from the element. Brush with butter or oil and season with salt and
pepper. Broil, turning once, until fish is opaque but still moist in the center, 3 to 10
minutes, depending on size of the fish.
Frying
Rinse trout, and pat dry with a paper towel. Dredge in flour and seasonings if desired.
Shake off any excess flour. Heat frying pan until hot, then add butter or oil. Put in fillets
and cook, turning once, until fish is opaque but still moist in the center, 2 to 10 minutes,
depending upon size of the fish.
Poaching
Bring poaching liquid, consisting of water, broth, and herbs and spices, to a simmer. Slip trout in, then
cover pan and keep liquid at a simmer for about 8 minutes per inch (about 2.5cm) of
thickness.
Steaming
Place trout on a greased perforated rack over 1 to 2 inches (about 2.5 to 5cm) of rapidly
boiling water. Cover with a tight-fitting lid and keep water at a constant boil through
cooking time, 8 to 10 minutes per inch (about 2.5cm) thickness of fish.
Nutritional Highlights
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)
*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.
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).
Copyright © 2004 Healthnotes, Inc. All rights reserved.
www.healthnotes.com
Learn more about Healthnotes, the company.
Learn more about the authors of
Foodnotes.
The information presented in Foodnotes is for informational
purposes only and was created by a team of U.S. registered dietitians and food experts.
Consult your doctor, practitioner, and/or pharmacist for any health problem and before using
any supplements, making dietary changes, or before making any changes in prescribed
medications. Information expires March 2005.
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