Rainbow Trout

Name: Rainbow trout (Oncorhynchus mykiss) — a freshwater fish with a pink stripe along its side and black spots, native to western North America, now farmed and fished worldwide. Its sea-going form is called steelhead. Flesh is pink-orange, delicate and mild.

Description

Rainbow trout are native to the Pacific coast of North America, and were introduced to every continent except Antarctica for sport fishing and farming. They are among the most widely farmed fish in the world, raised in Denmark, Chile, Turkey, Iran, the United States and elsewhere, and are the usual trout in shops.

Compared with salmon, farmed trout is smaller and milder, with a softer texture and a more delicate flavour. The fish is often sold whole, or as fillets, and is also smoked. Sea-run steelhead have redder flesh and a flavour closer to salmon.

Main nutrition value

Rainbow trout is an oily fish, and a rich source of the long-chain omega-3 fats EPA and DHA, vitamin D, vitamin B12, selenium and protein. It is generally lower in mercury than larger oily fish.

How best to be consumed

Rainbow trout cooks quickly, and is good whole.

1. Pan-fry whole or filleted trout in butter for 3 to 4 minutes per side, with almonds, lemon and parsley, as in truite meunière and truite aux amandes.
2. Bake whole with herbs, lemon and fennel, or wrap in foil and grill.
3. Smoke or cure it, or flake into salads, pâté and pasta.
4. Cook to 63°C, or until just opaque, and remove the small pin bones.
5. Choose farmed trout with good certification.

Overconsumption could cause…

Rainbow trout is healthy in food amounts.

1. Fish allergy, which can be severe and is usually lifelong, so anyone allergic must avoid fish and check labels, including fish in sauces and dressings.
2. Gout flare-ups in people with gout, since fish and shellfish are moderately high in purines.
3. Environmental contaminants such as PCBs and dioxins, which build up in the fat of oily fish, so eating a variety of fish and trimming skin and fat can help, and the benefits of oily fish generally outweigh the risks for most people.
4. Parasites, such as tapeworm, in raw or undercooked freshwater fish, so cook it through.
5. Environmental concerns about some intensive farming and escapes, particularly of non-native trout.

GroupsOily FishFinfishHigh proteinLow sodiumRich in omega-3Rich in seleniumRich in vitamin B12Rich in vitamin DFresh

Related foodsSpanish MackerelFresh TunaTroutAnchoviesSalmonSockeye Salmon

Wikipedia — Rainbow trout, used for origin, naming and history: https://en.wikipedia.org/wiki/Rainbow_trout