Steelhead Trout Recipe
A simple and foolproof steelhead trout recipe that cooks perfectly every time. Ready in about 25 minutes with easy ingredients you likely already have. Whether baked, grilled, or pan-seared, this recipe highlights the delicate, meaty flavor of steelhead trout without overcomplicating things.
Equipment
- Ovenproof skillet
- grill or cast iron pan
- oven
- spatula
- cooking thermometer (optional)
Ingredients
- 4 steelhead fillets 6 oz each
- 2 tbsp olive oil
- 1 lemon sliced
- 3 garlic cloves minced
- 1 tsp dried dill
- Salt and black pepper to taste
- 1 tbsp butter
Instructions
- Preheat oven to 400°F (200°C).
- Pat dry steelhead fillets and season both sides with salt, pepper, and dill.
- Heat olive oil over medium-high heat in an ovenproof skillet.
- Place fillets skin-side up and sear for 3 minutes.
- Flip fillets, add minced garlic, lemon slices, and butter on top.
- Transfer skillet to oven and bake for 8-10 minutes until internal temperature reaches 145°F (63°C) and flesh flakes easily.
- Remove and serve immediately.
Notes
Searing before baking enhances flavor—don’t skip this step.
For grilling, cook skin-side down on medium-high heat (about 375°F) for 4-5 minutes per side.
Pan-searing is a quick alternative: cook skin-side up for 4 minutes, then flip and cook 3-4 minutes, finishing with butter, lemon, and herbs.
Avoid over-seasoning; steelhead has a mild natural flavor.
Store leftovers in the fridge for 3-4 days or freeze for up to 3 months.
Nutrition
Nutrition Facts
Steelhead Trout Recipe
Amount per Serving
Calories
250
% Daily Value*
Fat
11
g
17
%
Cholesterol
75
mg
25
%
Sodium
150
mg
7
%
Potassium
600
mg
17
%
Carbohydrates
1
g
0
%
Sugar
0.5
g
1
%
Protein
34
g
68
%
Vitamin A
500
IU
10
%
Vitamin C
5
mg
6
%
Calcium
20
mg
2
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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