L-5101 SRAC Publication No. 224 Southern Regional Aquaculture Center VI January 1995 PR Rainbow Trout Katheleen F. Ladewig and Michelle Morat* The rainbow trout has always during the catch. Rainbow trout been known as a great sport fish. are easily identified by the But, in recent times, along with its broad reddish band or sport connotation, it has “rainbow” which runs also gained recognition as a along their side from head tasty, nutritious dinner for to tail. The reddish band all diets. blends into a dark olive green on Traditionally, the typical the back and pure white or silver American diet is high in on the belly. The back, dorsal fin and tail are generously sprinkled calories, total fat, saturated fat, Fish may often cost less per cholesterol, salt, and sugar. with black spots. The brightness pound than some other meats of color varies with where the However, in the last few years because it has less inedible por- there has been a national interest rainbow trout lives and what it tions, like bones and fat. It is also eats. in nutrition, physical fitness, and easy to prepare and cooks in min- overall health. Americans are utes rather than hours. With Commercial trout gradually changing their eating today’s health conscious public habits and lifestyles as they searching for the right elements Consumers no longer have to try become more aware of the role of for a healthy diet, it is easy to see their luck at fishing in order to diet in promoting good health and why fish is increasing in demand enjoy rainbow trout. Because of preventing disease. Dietitians and – especially rainbow trout. new research, scientists have other health professionals now developed environmental race- suggest that we consume less than Characteristics ways and improved feeding con- 30 percent of calories from fat. ditions to encourage the produc- Fish can make a significant contri- Rainbow trout are native from tion of fast-growing, healthy trout. bution toward reducing fat in our northern Mexico to southern Improved production practices, diet. Not only is fish low in fat, Alaska west of the Rockies. selective breeding and nutritional- but it is also a tasty, highly nutri- Rainbow trout prefer clear, cool, ly complete feeds now make it tious and wholesome food that high quality water. Sometimes possible to produce market size can offer an endless variety to trout migrate to the ocean where (10- to 14-ounce) trout in as little menus. It can be a delightful they spend several years of their as 10 months. life. addition to any meal, and is an Today, with modern rearing and excellent source of protein and Rainbow trout have long been shipping techniques about 95 per- other nutrients. known for the spectacular leaps cent of rainbow trout consumed and runs they make when caught in the United States is farm raised by the sport fisherman in swift, and available nationwide any *Professor and Extension Foods and cool, white-water rivers. These time of the year at very reasonable Nutrition Specialist and graduate student fish always put up a good fight in Nutrition, The Texas A&M University prices. System. Market forms For example: ■ keep equipment clean ■ Rainbow trout are generally sold Dressed trout (cleaned, with head store fish in refrigerator fresh in many seafood markets and tail still on) = $3.49 per ■ prepare the trout in as little and packed in ice. Because of pound time as possible their smaller size trout are usually Butterfly (cleaned, with head and ■ remove from package sold whole and either dressed or tail removed) = $3.79 per pound butterfly style. ■ rinse with cold water Food safety ■ pat dry with paper towel Nutritional value During purchasing: ■ start preparation. The Food Guide Pyramid is When purchasing rainbow trout, Cooking designed to show consumers the or any fish, check for freshness. types and amounts of foods that Always cook fish before eating they should eat each day for opti- Fresh whole trout have: it. mal nutrition. According to the ■ clear and bulging eyes Food Guide Pyramid, each person When you decide to create a won- ■ light pink or white firm flesh should consume at least 2 serv- derful meal with your rainbow ings a day from the meat, poultry, ■ shiny skin trout, here are a few cooking tips fish, and dry bean group, while ■ no brown or yellow on edges to make your sensational creations still trying to consume fewer a cinch! ■ fresh, ammonia-free odor high-fat foods. First of all, leave scales on the ■ Rainbow trout is an excellent red, moist gills fish. meat group choice because it is If you will not be cooking the The jelly around the scales per- lower in fat and calories than trout within a 24-hour period: mits the trout to be breaded or some foods from the meat group ■ place on a cake rack in pan coated without using any type of and is also a good source of many ■ fill the pan with ice liquid. This allows for easy, all- important nutrients. A 3-ounce natural cooking. serving of cooked rainbow trout ■ cover with foil or plastic wrap contains 22 grams of protein and Next, leave the head or tail on ■ place in refrigerator at 32 to while cooking. This minimizes only 130 calories, 4 grams of fat, 1 37oF gram of saturated fat, and 30 mil- skin breakage, and “foreign” fla- ligrams of sodium. If you will not be cooking the vors. trout within 2 days: Health conscious Americans If broiling, place the trout 4 inch- should consider including rain- ■ wrap tightly and freeze imme- es or more away from the heat. o bow trout in their diet. Whether diately at 0 F or lower to help Turning the fish is not necessary you prepare and eat trout at prevent freezer burn (only during broiling. It will baste in its home or at a restaurant, rainbow foods not previously thawed own juices, making it tender and trout is a delicious, nutritious, from frozen; never refreeze well-done. and healthy choice. foods) If you are baking, cook the trout o ■ commercially frozen trout will at 400 to 425 F for the period of Cost keep fresh for 7 to 9 months. time the recipe calls for. Another advantage of trout in Test by probing a fork into the fish addition to its nutritional value is Preparation to see if it is done. Do not turn. If the fish is ready, it will come easi- its lower price per pound of edi- Thawing: ble meat. ly off the fork as you pull it out of ■ Thaw fish in refrigerator when the fish. For example: ready to prepare, allowing 24 Cost per serving of different hours for a 1-pound package 10-Minute rule foods from the meat group: ■ Never thaw fish at room tem- The 10-minute rule is one way to 1 perature 1 /2 cups cooked kidney beans = cook fish by conventional method $0.66 ■ Unfrozen or thawed fish will (but not deep-frying or microwav- 3 ounces cooked trout = $1.02 keep fresh no longer than 36 ing). It can be used for baking at hours. 400 to 450oF, grilling, broiling, 3 ounces cooked chicken = $1.19 Pre-preparation: poaching, and steaming. Here is 3 ounces cooked pork = $1.53 how to use the 10-minute rule: When you buy the fish fresh from 3 ounces cooked beef = $1.92 your supermarket for dinner the Measure the fish at its thickest But remember, the more same night: point. If the fish is stuffed or rolled, measure after stuffing or processed the fish, the higher the ■ wash hands thoroughly cost. rolling. 2 Cook fish about 10 minutes per For wild rice stuffing, cook long Great garnishes and inch, turning it halfway through grain and wild rice in beef or sensational seasonings the cooking time. For example, a seafood stock with your choice of 1-inch fish steak should be cooked herbs. Add sauteed mushrooms To simply “dress-up” your entree, for 5 minutes on each side for a and chopped parsley to the stuff- consider using some of these sug- total of 10 minutes. Pieces less ing. Stuff trout and bake until gestions: than 1/2 inch thick do not have to golden brown. ■ carrot curls be turned over. Test for doneness. ■ Flake with a fork. Fish should Trout toppings green pepper rings reach an internal temperature of ■ lemon crowns or wedges o Some other simple ways to dress 145 F. Add 5 minutes to the total ■ radish roses cooking time for fish cooked in up trout are with breading or foil or in a sauce. sauces. ■ parsley Double the cooking time for The recipe for French Bread Fish ■ chopped watercress coats trout and still keeps the dish frozen fish that has not been ■ sliced toasted almonds defrosted. Use this rule as a gen- low-fat by baking instead of fry- ■ chopped chives eral guideline since fillets often do ing. not have uniform thickness. Just dip trout in skim milk and ■ scallions low-fat egg mix or egg whites, ■ paprika In the microwave wash and coat in coarse French bread crumbs seasoned with lite With any of these garnishes, be as To cook fresh trout in the salt and paprika and bake accord- creative as you like, remembering microwave, make three slashes ing to the 10-minute rule. taste, but that little extras can across the entire body of the fish make the meal! on both sides. Brush the cavity Mushroom Sauce, Sauce Marinara, and Herb Sauce are all There are many reasons for the and both sides generously with increased popularity of rainbow margarine.