Fish
Rainbow Trout
Rainbow trout is a widely farmed salmonid with mild fine flakes, white or pink by diet. Cleaner and less oily than many salmon, with delicate sweetness. Pan-fry whole, grill fillets, smoke, or bake en papillote. Cook just opaque. Farmed portions can parch without fat or sauce—baste or oil well.
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A sample of named types with their own origin and culinary profiles.
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Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 11 g
- Saturated Fat 0.92 g
- Trans Fat 0 g
- Monounsaturated Fat 2.03 g
- Polyunsaturated Fat 6.41 g
- Cholesterol 59.4 mg
- Sodium 79.3 mg
- Salt 0.21 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 20.9 g
- Water 68.9 g
- Energy 185 kcal
- Water 68.9 g
- Protein 20.9 g
- Animal Protein 19.9 g
- Fat 11 g
- Saturated Fat 0.92 g
- Monounsaturated Fat 2.03 g
- Polyunsaturated Fat 6.41 g
- Vitamins 54.4 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.09 mg
- Vitamin B2 — Riboflavin 0.14 mg
- Vitamin B3 — Niacin 3.62 mg
- Vitamin B5 — Pantothenic Acid 0.63 mg
- Vitamin B6 0.35 mg
- Vitamin B7 — Biotin 2.6 µg
- Vitamin B9 — Folate 10.4 µg
- Vitamin B12 — Cobalamin 2.6 µg
- Vitamin C 2 mg
- Vitamin D 10.3 µg
- Vitamin E 1.27 mg
- Vitamin K 0.4 µg
- Minerals 403 mg
- Major Minerals 321 mg
- Trace Minerals 82 mg
- Salt 0.21 g
- Sodium Chloride 0.21 g
- Cholesterol 59.4 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 2.6 · vitamin-a: 20 · vitamin-b1-thiamine: 0.09 · vitamin-b2-riboflavin: 0.14 · vitamin-b3-niacin: 3.62 · vitamin-b5-pantothenic-acid: 0.63 · vitamin-b6: 0.35 · vitamin-b7-biotin: 2.6 · vitamin-b9-folate: 10.4 · vitamin-d: 10.3 · vitamin-e: 1.27 · vitamin-k: 0.4 ·
Minerals
Sodium: 79.28 · Potassium: 181 · Calcium: 61 · Iron: 0.6 · Zinc: 0.4 · Iodine: 81 ·
Oily fish store long-chain omega-3 fats in the flesh—far richer than white fish.
History
Coastal and river fishing for rainbow trout and related species supplied essential protein long before agriculture spread globally.
Salting, drying, smoking, and fermenting extended the shelf life of rainbow trout and enabled long-distance trade.
Ice preservation and railway transport brought fresh rainbow trout to inland cities beyond fishing ports.
Industrial freezing, aquaculture, and global logistics made rainbow trout widely available in international markets.