Fish
Fillet
Rainbow Trout fillet is the boneless side lifted from the frame—the everyday pan and oven cut for this freshwater salmonid, wild or farmed. Expect delicate pink-to-cream flesh with a fine flake and mild sweetness; pull pin bones along the lateral line before service. Thickness tapers from head to tail, so centre cuts cook more evenly than tail pieces. Keep iced until the pan is hot; stop when the flake is just opaque. Pat dry for browning; leave skin on when you want crackle, or remove for delicate sauces. Season with salt, a squeeze of citrus, and a little fat that frames the fish rather than buries it.
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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 10.4 g
- Saturated Fat 0.99 g
- Trans Fat 0 g
- Monounsaturated Fat 1.94 g
- Polyunsaturated Fat 6.06 g
- Cholesterol 56 mg
- Sodium 81.3 mg
- Salt 0.2 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 19.9 g
- Water 71.9 g
- Energy 190 kcal
- Water 71.9 g
- Protein 19.9 g
- Fat 10.4 g
- Saturated Fat 0.99 g
- Monounsaturated Fat 1.94 g
- Polyunsaturated Fat 6.06 g
- Omega-3 2.42 g
- Vitamins 52.6 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.11 mg
- Vitamin B2 — Riboflavin 0.16 mg
- Vitamin B3 — Niacin 4.15 mg
- Vitamin B5 — Pantothenic Acid 0.72 mg
- Vitamin B6 0.41 mg
- Vitamin B7 — Biotin 3 µg
- Vitamin B9 — Folate 12 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 11.9 µg
- Vitamin E 1.47 mg
- Vitamin K 0.5 µg
- Minerals 411 mg
- Major Minerals 409 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.2 g
- Cholesterol 56 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.11 · vitamin-b2-riboflavin: 0.16 · vitamin-b3-niacin: 4.15 · vitamin-b5-pantothenic-acid: 0.72 · vitamin-b6: 0.41 · vitamin-b7-biotin: 3 · vitamin-b9-folate: 12 · vitamin-d: 11.9 · vitamin-e: 1.47 · vitamin-k: 0.5 ·
Minerals
Fillet is primarily muscle—leaner than belly or skin-on cuts of the same species.
History
Rainbow trout were taken across Pacific-drainage rivers of western North America as a staple food fish.
Hatchery programmes spread rainbow trout worldwide, creating a global farmed and sport-fish supply.
Boneless rainbow trout fillets and whole pan-sized fish became supermarket staples.