U.S. farmed rainbow trout

Whether tossed on the grill, added to a soup or curry, or enjoyed straight out of the can, rainbow trout is a cinch to swap into your favorite fish recipes. This seafood is part of the Super Green List—seafood that’s good for you and the planet.

What are they?

Rainbow trout, also called steelhead in their ocean-dwelling form, have sleek, silvery bodies with spots, a red or pink stripe, and an iridescent sheen that gives them their name. These shiny salmonids are native to North American waterways that empty into the Pacific. Rainbow trout have historically been a cornerstone of Indigenous and regional Western cuisine, but they can now be found just about everywhere, from Alaska to Argentina. This adaptable fish is a favorite for aquaculture production and is also often stocked for recreational fishing.

With a mild, delicate taste, rainbow trout offers a nutrient-dense protein package: a three-ounce serving packs hefty amounts of selenium, omega-3 fatty acids, and vitamins D and B12. Its versatility makes rainbow trout an ideal pairing for global flavors, from spicy to savory to herbaceous. Rainbow trout farmed in the U.S. is also rated green for environmental sustainability, making it a pot of gold no matter what you’re cooking.

Good for you

Rainbow trout is brimming with nutrition. One three-ounce serving provides:

• 190 percent Daily Value of vitamin D, essential for strong bones and teeth, as well as a healthy immune system.
• 171 percent Daily Value of vitamin B12, crucial for maintaining healthy nerve cells, producing DNA, and aiding in red blood cell formation.
• 875 milligrams of omega-3 fatty acids (EPA and DHA), critical for heart health, as these healthy fats help lower triglyceride levels and reduce inflammation.
• 51 percent Daily Value of selenium, important for a healthy immune system and thyroid function to support metabolism.
• 41 percent Daily Value of niacin, playing a crucial role in maintaining healthy skin, nerves, and digestion.
• Eating rainbow trout can also help maintain muscle mass due to being an excellent source of high-quality protein. There are 24 grams of protein per three-ounce serving.

Good for the planet

All rainbow trout (and steelhead) farmed in the U.S. is rated green for environmental sustainability.

In the U.S., rainbow trout are generally farmed in freshwater systems, including in freshwater net pens, flowthrough raceways, and ponds. The industry’s management methods, alongside strong regulations set by U.S. federal and state governments, help reduce a lot of the risks that might otherwise be associated with raceway farming systems (and other aquaculture methods).

Flowthrough raceways are long troughs where water flows in one end and out the other, mimicking the way water moves in a river. In the U.S., raceways are built so that fish can’t accidentally escape, and waste from the water is captured and cleaned out in settling ponds. In some cases, this waste can be composted and reused in regenerative farming. 

The largest rainbow trout farm in the U.S., Riverence, is located in Idaho and uses flowthrough raceways.

Read a story about rainbow trout and what it takes to farm

Ready, set, cook!

• Try a sheet pan dinner. Sprinkle olive oil, salt, smoky Aleppo pepper, and lemon juice over a whole trout fillet, and roast with broccoli and cherry tomatoes.
• Grill trout fillets brushed with oil (skin side down), and serve with a fresh salsa of pineapple, cilantro, mint, lime juice, jalapeno, and avocado.
• Enjoy pieces of dried or smoked trout on a charcuterie board, atop salad greens, or with crackers.
• Brush a whole rainbow trout with olive oil, and season with sumac, salt, and pepper. Pan fry, and sprinkle with chopped nuts and fresh herbs or greens.

Where to find

Look for U.S. farmed rainbow trout in a variety of easy-to-use forms, including:

• Fresh trout fillets or whole trout at the seafood counter or your local fishmonger.
• Frozen trout fillets in the frozen seafood section.
• Canned trout, also available in seasoned varieties such as herbs and olive oil, is in the canned seafood aisle.
• Packaged dried or smoked trout, also available with seasonings such as lemon and cracked pepper, is available in the deli section or by the seafood counter.

Top shopping tips

• Diversify your protein sources and make more affordable meals by stocking up on frozen trout fillets when they are on sale.
• Try swapping out frozen trout for fresh in most recipes.
• Include shelf-stable canned trout or trout jerky on your shopping list for quick meal solutions. 

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