Fish
Steak
Rainbow Trout steak is a cross-cut portion through the body, often bone-in, for grilling or pan-searing. The cut shows fine pink-to-cream flake in a sturdy shape that holds on the grate—leaner than salmon, so moisture management matters. Oil well and do not overcook. Dill, almond, and lemon remain natural partners for this mild freshwater fish.
Track this ingredient
Cuts & parts
Characteristics
Preparations
Traits
Nutrition and pairings
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 9.43 g
- Saturated Fat 1.03 g
- Trans Fat 0 g
- Monounsaturated Fat 2.16 g
- Polyunsaturated Fat 6.24 g
- Cholesterol 53.3 mg
- Sodium 75.6 mg
- Salt 0.2 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 19.5 g
- Water 68.6 g
- Energy 163 kcal
- Water 68.6 g
- Protein 19.5 g
- Fat 9.43 g
- Saturated Fat 1.03 g
- Monounsaturated Fat 2.16 g
- Polyunsaturated Fat 6.24 g
- Omega-3 2.18 g
- Vitamins 57.2 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.08 mg
- Vitamin B2 — Riboflavin 0.12 mg
- Vitamin B3 — Niacin 4.7 mg
- Vitamin B5 — Pantothenic Acid 0.82 mg
- Vitamin B6 0.46 mg
- Vitamin B7 — Biotin 3.4 µg
- Vitamin B9 — Folate 13.6 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 13.5 µg
- Vitamin E 1.68 mg
- Vitamin K 0.6 µg
- Minerals 441 mg
- Major Minerals 440 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.2 g
- Cholesterol 53.3 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.08 · vitamin-b2-riboflavin: 0.12 · vitamin-b3-niacin: 4.7 · vitamin-b5-pantothenic-acid: 0.82 · vitamin-b6: 0.46 · vitamin-b7-biotin: 3.4 · vitamin-b9-folate: 13.6 · vitamin-d: 13.5 · vitamin-e: 1.68 · vitamin-k: 0.6 ·
Minerals
Fillet is primarily muscle—leaner than belly or skin-on cuts of the same species.
History
Cross-cut rainbow trout steaks were practical hearth portions for larger fish.
Retail fishmongers sold rainbow trout steaks as a household grill cut.
Fresh and frozen rainbow trout steaks stayed a weeknight fish option.