Steelhead trout has become my go-to fish lately! When I’m looking for something similar to salmon but a bit more budget-friendly, steelhead trout always delivers. This garlic butter steelhead trout recipe is seriously the easiest thing you’ll make all week. The fish gets this amazing buttery crust while staying super tender inside. I made this for my mom who “doesn’t like fish” and she literally asked for seconds!
Why You’ll Love This Steelhead Trout Recipe
Ever tried cooking fish only to end up with something dry or bland? Yeah, been there too. That’s exactly why steelhead trout is such a game-changer in my kitchen.
I found steelhead trout at my local grocery store last year when salmon prices were crazy high. The seafood guy recommended it as a cheaper alternative, and honestly, I was kinda skeptical at first. But after that first bite? Total convert! Sometimes I even prefer it to salmon now.
What’s awesome about this recipe:
- Takes less than 30 minutes from fridge to table
- Uses simple ingredients you probably already have
- Works perfectly for both weeknight dinners and impressing guests
- Steelhead trout is packed with omega-3s but costs less than salmon
- The garlic butter sauce is so good you’ll want to put it on everything
What is Steelhead Trout?
Lots of people ask me “is steelhead salmon?” when they see this beautiful pinkish-orange fish. Let me clear up the confusion! Steelhead trout is technically a rainbow trout that spends time in the ocean, giving it that salmon-like color and texture. While it looks remarkably like salmon, steelhead trout is actually in the trout family (though both are related, belonging to the Salmonidae family).
The steelhead vs rainbow trout difference comes down to lifestyle. They start as the same species, but steelhead migrate to the ocean while rainbow trout stay in freshwater their whole lives. This ocean journey transforms the steelhead, giving it that distinctive salmon-like appearance and richer flavor.
When comparing steelhead trout vs salmon, think of steelhead as salmon’s more subtle, equally delicious cousin. It has a milder, less “fishy” flavor than most salmon varieties but retains that same luscious, buttery texture. The flesh is usually a bit lighter in color than salmon, ranging from pink to orange rather than the deep orange-red of sockeye salmon.
What I love about steelhead trout is that it’s often more affordable than wild salmon but offers many of the same nutritional benefits and cooking versatility. It’s the perfect “gateway fish” for people who aren’t sure if they like salmon or find its flavor too strong.
Ingredients You’ll Need
For the Steelhead Trout:
- 1.5 lbs fresh steelhead trout fillet (skin-on works best)
- Salt and black pepper to taste
- 2 tbsp olive oil
Look for steelhead with bright, firm flesh that springs back when touched. Farm-raised is totally fine and usually more sustainable. If you can’t find steelhead trout, salmon makes a perfect substitute – just follow the same recipe!
For the Garlic Butter Sauce:
- 4 tbsp butter (salted or unsalted both work)
- 6 garlic cloves, minced (or 3 tbsp pre-minced to save time)
- 1 tbsp fresh lemon juice
- 1 tsp dried herbs (thyme and oregano work great)
- 1/4 tsp red pepper flakes (optional if you don’t like heat)
- 1 tbsp fresh parsley, chopped
The butter is key here – it creates this amazing flavor that soaks into the fish. Use real butter, not margarine, for best results. For a dairy-free version, a good quality olive oil works but won’t have quite the same richness.
How to Cook Steelhead Trout
Step 1: Prep Your Fish
- Preheat oven to 400°F (200°C).
- Pat the steelhead trout dry with paper towels – this helps get a nice crust!
- Place the fillet skin-side down on a parchment-lined baking sheet.
- Season generously with salt and pepper, then drizzle with olive oil.
Step 2: Make the Garlic Butter
- In a small saucepan over medium heat, melt the butter.
- Add minced garlic and cook for 1-2 minutes until fragrant but not brown.
- Remove from heat and stir in lemon juice, dried herbs, and red pepper flakes.
- Let it cool slightly before pouring over fish.
Step 3: Bake the Steelhead Trout
- Pour the garlic butter sauce evenly over the steelhead trout.
- Bake for 12-15 minutes depending on thickness. The fish is done when it flakes easily with a fork but still looks slightly translucent in the center.
- For a slightly crispy top, broil for the last 2 minutes (keep an eye on it so it doesn’t burn!).
Don’t overcook! The worst thing you can do to steelhead trout is leave it in the oven too long. When it flakes easily but still has a bit of translucence in the center, it’s perfect.
Step 4: Finish and Serve
- Remove from oven and let rest for 2-3 minutes.
- Sprinkle with fresh parsley and serve with lemon wedges.
- I like to add a final drizzle of olive oil right before serving for extra richness.
5 Delicious Variations to Try
Honey Mustard Steelhead Trout
Swap the garlic butter for a mixture of 2 tbsp honey, 1 tbsp dijon mustard, and 1 tbsp olive oil. Bake as directed for a sweet-tangy flavor profile that’s absolutely killer with this fish. This variation reminds me of the glaze I use for my Honey Glazed Salmon but with a mustard kick that works beautifully with steelhead trout’s flavor. It’s especially good in fall and winter when you want something with a bit of warmth.
Mediterranean Steelhead Trout
Top the fish with sliced cherry tomatoes, kalamata olives, capers, and a sprinkle of feta before baking. Finish with fresh oregano for a Mediterranean-inspired dish that’ll transport you straight to Greece. I created this version after a trip to the Mediterranean coast where I fell in love with their simple, flavorful fish preparations. The saltiness of the olives and capers perfectly balances the richness of the steelhead trout. It’s stunning for entertaining because the colors pop on the plate!
Asian-Glazed Steelhead Trout
Make a quick glaze with 2 tbsp soy sauce, 1 tbsp honey, 1 tsp ginger, and 1 minced garlic clove. Brush over the fish before and halfway through baking. Finish with sliced green onions and sesame seeds. This variation gives you that sweet-savory umami bomb that’s irresistible. If you want to kick up the heat, add a teaspoon of sriracha to the glaze. This style is similar to my Bang Bang Salmon but with a more traditional Asian flavor profile.
Herb-Crusted Steelhead Trout
Mix 1/2 cup panko breadcrumbs with 2 tbsp melted butter and 1 tbsp each fresh chopped dill, parsley, and chives. Press onto the top of the fish before baking for a crunchy herbed topping. The contrast between the crispy herb crust and the tender fish underneath is absolutely incredible. This is my go-to when herbs are abundant in my garden during spring and summer months. It looks fancy but takes literally 2 extra minutes to prepare!
Blackened Steelhead Trout
Heat a cast iron skillet until smoking hot. Coat your steelhead trout with a store-bought or homemade blackening seasoning, then sear it in the hot skillet for 2-3 minutes per side until a deep crust forms. Finish in a 375°F oven for about 5 minutes. The spicy crust with the tender fish inside creates an amazing texture contrast. I serve this with a cool avocado cream sauce (just blended avocado, sour cream, lime juice and cilantro) to balance the heat. This method gives you restaurant-quality results at home!
Easy Sides to Serve with Your Steelhead Trout
Steelhead trout pairs perfectly with so many sides! The key is balancing the rich, buttery fish with something fresh or starchy. Here are my favorite pairings that create a complete meal:
Veggie Sides
- Roasted asparagus or green beans: The slight bitterness of these green veggies complements the rich fish perfectly. Just toss with olive oil, salt and pepper and roast at 425°F for 10-12 minutes while your fish cooks.
- Simple sautéed spinach with garlic: Heat olive oil, add minced garlic for 30 seconds, then toss in a big pile of spinach until just wilted. The garlic ties in with the garlic in the fish for flavor continuity.
- Lemon-parmesan broccoli: Steam broccoli until bright green, then toss with olive oil, lemon zest, and a sprinkle of parmesan. The lemon brightens up the whole meal.
- Roasted cherry tomatoes: Toss with olive oil, balsamic, and thyme, then roast until they burst. The acidity cuts through the richness of the fish.
Starchy Sides
- Fluffy rice pilaf or wild rice: The nutty flavor of rice pilaf or wild rice stands up nicely to the fish without competing.
- Crispy roasted potatoes: Toss baby potatoes with olive oil, garlic powder, and rosemary, then roast until crispy outside and tender inside.
- Lemony couscous: Quick-cooking couscous with lemon zest, a touch of butter, and fresh herbs comes together in literally 5 minutes.
- Crusty bread: Sometimes the simplest is best – a good quality crusty bread to soak up that amazing garlic butter sauce from the fish.
Fresh Sides
- Light garden salad with citrus vinaigrette: The freshness and acidity balance the rich fish.
- Cucumber and dill salad: Thinly sliced cucumbers dressed with yogurt, dill, and lemon is cooling and refreshing.
- Tomato and avocado salad: The creaminess of avocado plays beautifully with steelhead trout.
For an impressive but easy dinner party menu, I love serving this garlic butter steelhead trout with roasted baby potatoes, steamed asparagus, and a crisp white wine like Sauvignon Blanc or Pinot Grigio. It looks fancy but comes together in under 30 minutes! This combination always gets rave reviews from my guests, and they never believe how simple it was to prepare.
Tips for Perfect Steelhead Trout Every Time
After making steelhead trout dozens of times (seriously, I’m a little obsessed), I’ve picked up some tricks that make the difference between good and mind-blowing results:
- Temperature matters: Let the fish come to room temperature for about 15 minutes before cooking for more even results. Cold fish straight from the fridge cooks unevenly.
- Even thickness: If your fillet has a thin tail end, fold it under slightly to create even thickness across the whole piece. This prevents the tail from overcooking and drying out before the thicker parts are done.
- Marinate for maximum flavor: For extra flavor, marinate the fish for 30 minutes before cooking. Even a simple mix of lemon juice, olive oil, and herbs will penetrate the flesh and enhance the taste.
- Hands off during cooking: Don’t move the fish around too much during cooking, especially when pan-searing. Let it develop that beautiful crust before flipping.
- The right tools help: Use a fish spatula for easy serving – its thin, flexible edge slides perfectly between the skin and flesh.
- Don’t waste leftovers: Save leftover steelhead trout for amazing fish tacos, grain bowls, or a fancy salad topper the next day. The flavor is still great cold or gently reheated!
- Check for doneness correctly: The best way to check if your fish is done is to gently press the top with a fork – it should flake slightly but still have some resistance. If it flakes too easily, it’s likely overcooked.
- Rest before serving: Like most proteins, steelhead trout benefits from a brief 3-5 minute rest after cooking, allowing the juices to redistribute throughout the flesh.
- Skin on or off?: Leave the skin on during cooking even if you don’t plan to eat it – it helps protect the delicate flesh and keeps moisture in. You can easily separate the flesh from the skin after cooking.
These little details might seem fussy, but they take literally seconds to implement and make a huge difference in your final dish!
How is Steelhead Trout Different from Rainbow Trout?
People often get confused between steelhead trout vs rainbow trout. Here’s the deal – they’re technically the same species (Oncorhynchus mykiss), but with different lifestyles! Rainbow trout stay in freshwater their entire lives, while steelhead trout are born in freshwater, migrate to the ocean, and return to freshwater to spawn. This ocean journey transforms them physically – giving steelhead that distinctive pink-orange flesh similar to salmon, compared to rainbow trout’s lighter flesh.
The taste difference is noticeable too. Steelhead trout has a richer, more salmon-like flavor with higher fat content thanks to its ocean diet. Rainbow trout tends to have a milder, more delicate flavor. When it comes to cooking, you’ll want to treat steelhead trout more like salmon, while rainbow trout needs gentler cooking methods.
If you’re at the store trying to decide between the two, go for steelhead if you want something closer to salmon or rainbow if you prefer a more subtle fish flavor. For this garlic butter recipe, steelhead trout is definitely my recommendation!
Common Mistakes When Cooking Steelhead Trout
Even though steelhead trout is pretty forgiving, there are a few pitfalls that can turn your dinner from fantastic to disappointing:
- Overcooking: This is the biggest mistake! Steelhead continues cooking after you take it out of the oven, so remove it when it’s still slightly translucent in the center.
- Under-seasoning: Fish needs proper seasoning. Don’t be shy with the salt and pepper, and remember that the seasoning should be added just before cooking.
- Not patting dry: Excess moisture prevents proper browning and can make your fish steam rather than roast. Always pat the fish dry with paper towels before seasoning.
- Forgetting to check for pin bones: Run your fingers along the flesh to feel for tiny pin bones that might have been missed during processing. Remove them with tweezers for a more pleasant eating experience.
- Cooking cold fish: Taking the fish straight from fridge to oven creates uneven cooking. Let it sit at room temperature for 15 minutes before cooking.
- Hiding its flavor: Steelhead trout has a wonderful natural taste – don’t drown it in heavy sauces. The garlic butter in this recipe complements without overwhelming.
Buying and Storing Steelhead Trout
When shopping for steelhead trout, look for fillets with firm, moist flesh and a fresh, mild scent. The color should be vibrant pink-orange without any dull or browning areas. If buying a whole fish, check for clear, bright eyes and red gills.
Farm-raised steelhead trout is widely available and a good sustainable choice, but wild-caught is also excellent if you can find it. Most steelhead trout in stores is farm-raised, which tends to have a milder flavor and more consistent quality.
To store fresh steelhead trout, keep it in the coldest part of your refrigerator and use within 1-2 days for best quality. You can freeze steelhead trout for up to 3 months – just wrap it tightly in plastic wrap, then aluminum foil, and place in a freezer bag with the air pressed out.
For frozen steelhead trout, thaw it slowly in the refrigerator overnight rather than using quick-thaw methods, which can affect texture and flavor. Never refreeze previously frozen fish!
Steelhead Trout Nutrition Facts
Steelhead trout isn’t just delicious – it’s also packed with nutrition! Here’s what you’re getting in a 6-ounce serving:
- Calories: Approximately 240 calories
- Protein: Around 35 grams of high-quality protein
- Fat: About 12 grams of heart-healthy fats, including omega-3 fatty acids
- Carbs: 0 grams (it’s naturally carb-free!)
- Vitamin D: Nearly 100% of your daily value
- B Vitamins: Excellent source of B12 and niacin
- Minerals: Rich in selenium, phosphorus, and potassium
The omega-3 fatty acids in steelhead trout are particularly noteworthy for their anti-inflammatory properties and benefits for heart and brain health. If you’re trying to incorporate more healthy fats into your diet, steelhead trout is a fantastic choice!
More Ways to Cook Steelhead Trout
While this garlic butter baked version is my go-to, there are so many delicious ways to prepare steelhead trout:
Grilled Steelhead Trout
Place the seasoned fillet skin-side down on a piece of aluminum foil with holes poked in it (for smoke flavor). Grill over medium-high heat for 10-12 minutes until the fish flakes easily.
Pan-Seared Steelhead Trout
Heat oil in a skillet over medium-high heat. Place fillets skin-side down and cook for 4-5 minutes until skin is crispy. Flip and cook another 2-3 minutes until done.
Cedar Plank Steelhead Trout
Soak a cedar plank in water for at least 1 hour. Place seasoned fillet on the plank and grill over medium heat with the lid closed for 12-15 minutes. The smoky cedar flavor is amazing!
Poached Steelhead Trout
Gently simmer the fillets in a flavorful broth of white wine, herbs, and aromatics for 8-10 minutes. This method is great for keeping the fish super moist.
Air Fryer Steelhead Trout
Cook at 390°F for 7-9 minutes depending on thickness. The air fryer gives you crispy edges with perfectly tender flesh inside.
The Bottom Line on Easy Steelhead Trout
I first made this garlic butter steelhead trout on a busy Wednesday when I needed dinner on the table fast, and it’s become a regular in my rotation ever since. What I love most is how it feels special enough for company but simple enough for everyday cooking.
Last month, I made this for my friend who “doesn’t do fish” and she not only cleaned her plate but texted me the next day asking for the recipe. That’s when you know you’ve got a winner!
Whether you’re a seafood enthusiast or just dipping your toe in the water, this easy steelhead trout recipe deserves a spot in your cooking arsenal. It strikes that perfect balance between impressive and effortless that we’re all looking for in our recipes. Make it once, and I guarantee it’ll become your new favorite way to enjoy this incredible fish!
If you love this recipe, you might also enjoy my Miso Salmon or Old Fashioned Salmon Patties which can both be adapted using steelhead trout for a delicious twist on the classics.
Steelhead Trout Recipe
Equipment
- Baking sheet
- Parchment paper
- Small saucepan
- Knife
- Cutting board
Ingredients
For the Steelhead Trout:
- 1.5 lbs fresh steelhead trout fillet skin-on works best
- Salt and black pepper to taste
- 2 tbsp olive oil
For the Garlic Butter Sauce:
- 4 tbsp butter salted or unsalted
- 6 garlic cloves minced
- 1 tbsp fresh lemon juice
- 1 tsp dried herbs thyme and oregano
- 1/4 tsp red pepper flakes optional
- 1 tbsp fresh parsley chopped
Instructions
- Preheat Oven: Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
- Prep the Fish: Pat the steelhead trout dry with paper towels. Place the fillet skin-side down on the prepared baking sheet. Season with salt, pepper, and drizzle with olive oil.
- Make the Garlic Butter Sauce: In a small saucepan over medium heat, melt the butter. Add minced garlic and cook for 1-2 minutes until fragrant. Remove from heat and stir in lemon juice, dried herbs, and red pepper flakes.
- Bake the Fish: Pour the garlic butter sauce evenly over the fish. Bake for 12-15 minutes or until the fish flakes easily with a fork but remains slightly translucent in the center.
- Broil for Crispiness (Optional): For a crispy top, broil for the last 2 minutes, keeping a close eye to prevent burning.
- Finish and Serve: Remove from oven, let rest for 2-3 minutes, then sprinkle with fresh parsley. Serve with lemon wedges and your favorite sides.
Notes
Nutrition
FAQ: Everything You Need to Know About Steelhead Trout
Do you cook steelhead trout the same as salmon?
Yes! That’s one of the best things about steelhead trout – you can cook it exactly the same way you’d cook salmon. The cooking times are almost identical because both fish have similar textures and fat content. I’ve found steelhead trout to be slightly more forgiving than salmon if you accidentally leave it in the oven a few minutes too long. If you’ve got a favorite salmon recipe like Honey Glazed Salmon or Creamy Tuscan Salmon, just swap in steelhead trout and follow the same instructions.
How do you prepare steelhead trout?
Preparing steelhead trout is super easy! Start by patting the fillet dry with paper towels. Check for pin bones by running your finger along the flesh – remove any you find with tweezers or clean pliers. I almost always leave the skin on since it helps hold the delicate flesh together during cooking, but you can remove it if you prefer. The skin also has nutrients and helps keep the fish moist. Simply season with salt and pepper as a base, then get creative with whatever flavors you love. Unlike some white fish that needs a lot of help in the flavor department, steelhead has a wonderful natural taste that doesn’t need to be masked.
Are steelhead trout good eating?
Absolutely! Steelhead trout is fantastic eating – it has a mild, slightly sweet flavor that’s less intense than salmon but still rich and satisfying. Its flesh is tender, flaky, and has that beautiful melt-in-your-mouth quality when cooked right. Even people who don’t usually like “fishy” fish tend to enjoy steelhead trout. It’s also packed with protein and omega-3 fatty acids, making it as nutritious as it is delicious. When I serve this to guests, they’re always impressed and surprised when I tell them it’s not salmon! For more impressive fish recipes, check out Salmon Bites Recipe which works great with steelhead too.
What is the best method of cooking trout?
The best method for cooking steelhead trout depends on your equipment and preference, but baking is foolproof for beginners. Baking at 400°F for 12-15 minutes (depending on thickness) produces perfectly flaky, moist results every time. Pan-searing is my second favorite method – start with skin-side down in a hot pan with a bit of oil for 4-5 minutes until the skin is crispy, then flip and cook for another 2-3 minutes. Grilling works beautifully in summer (use foil if you’re worried about sticking). For a restaurant-quality finish, try the combination method: sear in an oven-safe pan for 3-4 minutes skin-side down, then transfer the whole pan to a 400°F oven for about 5-7 minutes to finish cooking. This gives you crispy skin and perfect flesh!
What seasoning do you put on trout?
Steelhead trout pairs wonderfully with so many seasonings! For an easy, foolproof approach, you can’t go wrong with the classics: salt, pepper, garlic, and lemon. This fish also loves herbs – dill, parsley, thyme, and chives are all perfect partners. If you’re feeling adventurous, try a spice rub like cajun seasoning or a sweet-spicy combo like brown sugar and chili powder. For Asian flavors, ginger, soy sauce, and sesame oil make a fantastic combo, similar to what works in Bang Bang Salmon. Don’t forget that a compound butter (butter mixed with herbs and garlic) melted over the top right after cooking is absolutely incredible too!