Seafood
cooked dry heat farmed rainbow trout.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
cooked rainbow troutbaked rainbow troutgrilled rainbow troutroasted rainbow trout
SERVING
CALORIES
168
PROTEIN
24.3g
CARBS
0g
FAT
7.2g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories168kcal—
Protein24.3g49%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat7.2g9%
Saturated fat1.6g8%
Trans fat0g—
Cholesterol70mg23%
Water66.5g—
MINERALS
Sodium52mg2%
Potassium463mg10%
Calcium28mg2%
Iron0.40mg2%
Magnesium31mg7%
Phosphorus270mg22%
Zinc0.50mg5%
Copper0.05mg6%
Manganese0.01mg0%
Selenium15.5µg28%
VITAMINS
Vitamin A17µg2%
Vitamin C0mg0%
Vitamin D19µg95%
Vitamin E0.20mg1%
Vitamin K0.10µg0%
Thiamin (B1)0.14mg12%
Riboflavin (B2)0.12mg9%
Niacin (B3)5.4mg34%
Pantothenic acid (B5)0.90mg18%
Vitamin B60.40mg24%
Folate (B9)13µg3%
Vitamin B124.5µg188%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup145g
1 oz28.4g
1 lb453.6g
1 ml0.7g
1 piece160g
HEALTH BENEFITS
Why eat it.
- ✓Rich source of heart-healthy Omega-3 fatty acids
- ✓Excellent source of high-quality lean protein
- ✓High in Vitamin B12 for nerve function and energy
- ✓Provides significant Vitamin D for bone health
- ✓Contains selenium which acts as a powerful antioxidant
COOKING TIPS
In the kitchen.
- 1Avoid overcooking; the fish is done when it flakes easily with a fork
- 2Use simple seasonings like lemon, dill, or parsley to complement the delicate flavor
- 3If baking, keep the skin on to help retain moisture during the dry heat process
STORAGE
Keep it fresh.
- Store in an airtight container in the refrigerator for up to 3 days
- Can be frozen for up to 3 months if tightly wrapped in moisture-proof wrap
- Keep at the coldest part of the refrigerator, usually the bottom shelf
FAQ
Frequently asked questions.
How long does cooked rainbow trout last in the fridge?
Cooked rainbow trout can be safely stored in an airtight container in the refrigerator for 3 to 4 days.
Can I freeze cooked rainbow trout?
Yes, you can freeze it for up to 3 months. However, the texture may become slightly drier upon thawing.
What is a good substitute for rainbow trout?
Salmon or Arctic Char are the best substitutes as they have similar oil content and texture.
Is farmed rainbow trout safe to eat?
Yes, US-farmed rainbow trout is considered a 'Best Choice' by many seafood watch programs due to low mercury levels and sustainable farming practices.
How do I know if the trout is fully cooked?
The flesh should change from translucent to opaque and should flake easily when tested with a fork at the thickest part.
Does rainbow trout have a strong 'fishy' taste?
No, rainbow trout is known for its mild, delicate, and slightly nutty flavor, making it popular even for those who don't like strong fish.
What are the best side dishes for cooked trout?
It pairs excellently with roasted vegetables, wild rice, quinoa, or a light citrus salad.
Is the skin of the rainbow trout edible?
Yes, the skin is edible and becomes quite tasty and crisp when prepared with dry heat methods like grilling or roasting.
