Fish
Fillet
Sea Trout fillet is the boneless side lifted from the frame—the everyday pan and oven cut for this anadromous trout (salmo trutta morph) that feeds in coastal waters. Flesh is pinker and often richer than purely river trout after time at sea, with a clean marine edge; pull pin bones along the lateral line before service. Thickness tapers from head to tail, so centre cuts cook more evenly than tail pieces. Treat like a delicate salmon: dry the skin, moderate heat, and pull early so the richer flesh stays moist. 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 1.9 g
- Polyunsaturated Fat 6.2 g
- Cholesterol 56.4 mg
- Sodium 79.2 mg
- Salt 0.21 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 21.8 g
- Water 70.4 g
- Energy 199 kcal
- Water 70.4 g
- Protein 21.8 g
- Fat 10.4 g
- Saturated Fat 0.99 g
- Monounsaturated Fat 1.9 g
- Polyunsaturated Fat 6.2 g
- Omega-3 2.48 g
- Vitamins 49.7 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.1 mg
- Vitamin B2 — Riboflavin 0.14 mg
- Vitamin B3 — Niacin 3.82 mg
- Vitamin B5 — Pantothenic Acid 0.66 mg
- Vitamin B6 0.37 mg
- Vitamin B7 — Biotin 2.8 µg
- Vitamin B9 — Folate 11 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 10.9 µg
- Vitamin E 1.35 mg
- Vitamin K 0.4 µg
- Minerals 391 mg
- Major Minerals 389 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.21 g
- Cholesterol 56.4 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.1 · vitamin-b2-riboflavin: 0.14 · vitamin-b3-niacin: 3.82 · vitamin-b5-pantothenic-acid: 0.66 · vitamin-b6: 0.37 · vitamin-b7-biotin: 2.8 · vitamin-b9-folate: 11 · vitamin-d: 10.9 · vitamin-e: 1.35 · vitamin-k: 0.4 ·
Minerals
Fillet is primarily muscle—leaner than belly or skin-on cuts of the same species.
History
Coastal communities netted and angled sea trout on their return from salt water.
British and Irish markets prized sea trout as a seasonal game fish distinct from brown trout.
Restaurant menus listed sea trout as a premium wild alternative to farmed salmon.