Steelhead trout is a prized game fish that is similar in profile to salmon but with a slightly more robust flavor. Like salmon, it is low in fat and calories but high in protein and omega-3 fatty acids. In this article, I will instruct you how to cook steelhead trout fillet in 3 different ways.
1. How to Cook Steelhead Trout in Oven
Ingredients
- 1 steelhead trout fillet (1 1/2 – 2 1/2 lbs)
- 4 Tablespoons butter
- 1 shallot, minced
- 2 garlic cloves, minced
- 1–2 Tablespoons fresh dill, minced (you can also use other herbs, like parsley, chives)
- salt, ground black pepper, to taste
- 1 lemon (1 teaspoon of zest and all the freshly squeezed juice)
Instructions
Preheat the oven to 450 degrees Fahrenheit. Line a rimmed baking sheet with aluminum foil or parchment paper.
In a skillet or small saucepan, melt the butter. Add the shallot and cook on medium heat for about 3 minutes, until the shallot softens.
Add the garlic and the lemon zest, cook for another minute. Cool slightly. Squeeze in half of the lemon juice.
Place the fish on the prepared baking sheet. If it’s really big, lay it diagonally across the baking sheet. Season with salt and pepper.
Then spoon the butter over the fish and sprinkle with half of the minced dill on top
Roast in the oven for 12-17 minutes, depending on how thick the fish is. The best way to check for doneness is to use a fork to gently prick the fish, and if it flakes easily, it’s ready.
Use the spatula to take the fish off the baking sheet.
Squeeze the other half of the lemon over the fish and sprinkle with more fresh dill.
2. How to Cook Steelhead Trout on Stove
Ingredients
For Steelhead Trout
- 1.5 lb steelhead trout (3 fish fillets)
- 1 tablespoon Italian herb seasoning (dried thyme, oregano, parsley, combined)
- salt to taste
- 1 tablespoon olive oil
For Lemon Caper Sauce
- 2 tablespoons capers (drained)
- 4 cloves garlic (minced)
- 3 tablespoons lemon juice (freshly squeezed)
- 2 tablespoons butter (softened)
Instructions
Cook Steelhead Trout in Skillet
Season the tops of steelhead trout fillets with Italian herb seasoning and salt (generously). Fish fillets will have skins on the bottom.
In a large skillet, heat 1 tablespoon of olive oil on medium heat until hot but not smoking. (Note: 1 tablespoon of olive oil is enough as fish will release lots of its own oil – steelhead trout is a fatty kind of fish).
Add steelhead trout fillets, skin side up, non-skin side down. Cook for about 2 minutes on medium heat, making sure the oil does not smoke.
Turn the fillets over, skin side down. Cook for another 2 minutes on medium-low heat (keeping oil from burning).
Remove from heat, close the pan with the lid, and let the trout sit for 5-10 minutes until flaky and cooked through completely.
After the fish is cooked through, using a spatula, carefully remove trout fillets to the plate, separating the fillet from the skin (skin will remain on the bottom of the pan). Carefully scrape the fish skin off the bottom of the pan, making sure to leave the fish oil in the pan.
Make Lemon Caper Sauce
Add capers, diced garlic, and lemon juice to the same skillet with oil in which you just cooked the trout.
Cook the sauce on medium-low heat for about 1 minute, until garlic softens a bit. Remove from heat.
Add 2 tablespoons of butter, off heat, to the lemon caper sauce, stirring, until the butter melts and forms a creamy mixture.
Add cooked steelhead trout fillets back to the pan, spoon sauce over the fish, and serve.
3. How to Cook Steelhead Trout in Air Fryer
Ingredients
- 1.5 lbs steelhead trout fillets (2 pieces, skin on)
- 1 tablespoon seafood rub (e.g., Red Lobster Seafood Seasoning, Magic Seafood Seasoning, or Old Bay)
- Fresh lime or lemon wedges, for serving
Instructions
Preheat the air fryer
Preheat your air fryer to 375°F (190°C) for about 3–5 minutes.
Season the trout fillets
Pat the trout fillets dry with a paper towel. Next, sprinkle the seafood rub evenly over the fillets, rubbing it gently into the flesh. Adjust the amount of seasoning based on your taste preference.
Steelhead trout has a rich flavor that pairs beautifully with bold seasoning, so don’t be shy with the rub.
Prepare the air fryer basket
Lightly spray the air fryer basket with cooking spray or brush with a small amount of oil to prevent sticking.
Place the fillets skin-side down in a single layer in the basket. Keeping the skin side down during cooking helps protect the delicate flesh. You can cook the fillets in batches if they don’t fit in a single layer.
Cook the trout
Air fry the fillets for 8–10 minutes, depending on thickness. The trout is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
For extra crispiness on the edges, add 1–2 minutes of cooking time if desired.
Serve
Carefully remove the fillets from the air fryer using a spatula. Serve with fresh lime or lemon wedges for squeezing over the top.
Pair your trout with steamed asparagus, roasted baby potatoes, or a vibrant mixed green salad for a balanced and delicious meal.
