Steelhead Trout: Pan-Seared Perfection

Pan-seared steelhead is a delicious, easy-to-make dish that is ready in under 30 minutes. Steelhead trout is a large rainbow trout that migrates from river to ocean and back to spawn, similar to salmon. It has a milder, less fishy flavour than salmon, with a more tender texture. Steelhead is also generally cheaper than salmon.

To prepare pan-seared steelhead, the trout fillets are dried with a paper towel, seasoned with salt and pepper, and cooked skin-side down in a skillet. A sauce is then prepared by toasting sliced garlic and adding stock, Dijon mustard, butter, lemon juice, salt, and pepper. The fish is plated and served with the sauce.

How to get crispy skin

To get crispy skin on your pan-seared steelhead trout, there are a few key steps to follow:

Firstly, dry the fish skin thoroughly. Use a knife to gently scrape moisture from the skin, then pat it dry with paper towels. This step is crucial as it helps to remove any unwanted moisture that can prevent the skin from crisping up.

Next, choose the right pan. While a non-stick skillet can be used, it won't give you the crispiest skin. Instead, opt for cast iron, carbon steel, or even stainless steel. These materials, when seasoned properly, offer better crisping results.

Now, it's time to heat up some oil in your chosen pan. Get the oil smoking hot before adding the fish. This helps to prevent the fish from sticking to the pan and gives the skin a chance to crisp up before the flesh overcooks.

When the oil is hot, season the fish with salt and pepper, then carefully place it in the pan, skin-side down. It's important to lay the fish away from you to avoid oil splatter.

Let the fish cook without moving it around. This allows the skin to crisp up nicely. Depending on the thickness of your fillet, this can take around 3-4 minutes.

Once the skin is browned and crispy, flip the fillet over to finish cooking the flesh side. Reduce the heat to low and cook for an additional 2-3 minutes. Thicker fillets will take longer to cook, so adjust your timing accordingly.

Finally, remove the fish from the pan and serve it skin-side up to show off that crispy skin!

By following these steps, you'll be able to achieve a perfectly crispy skin on your pan-seared steelhead trout.

Pan searing technique

Pan-searing is a technique used in grilling, baking, braising, roasting, sautéing, and more. It involves cooking the surface of food (usually meat or seafood) at a high temperature to form a browned crust.

To pan-sear, start by drying the food with paper towels to remove any unwanted moisture. Then, season the food with salt and pepper. Next, heat a non-stick skillet or a cast-iron pan to medium or medium-high heat and add olive oil or vegetable oil. Once the oil is hot, add the food to the pan, making sure to leave space between each piece if cooking multiple items.

For thin cuts of meat or fish, cook until deeply browned, usually around 3 minutes per side. For thicker cuts, cook until browned and an instant-read thermometer inserted into the thickest part reaches the desired temperature. For a medium-rare steak, this would be 120°F, while for a medium steak, it would be 130°F. Adjust the heat to medium if the food is browning too quickly, and flip halfway through the cooking process if necessary.

Once the food is cooked to the desired temperature, remove it from the pan and let it rest. For thin steaks, let the meat rest for 5 minutes, and for thick steaks, let it rest for 10 minutes. This will ensure a juicy interior.

To add extra flavour, you can add butter and aromatics, such as herbs and garlic, to the pan during the last 2 minutes of cooking.

Steelhead trout vs salmon

Steelhead trout and salmon are two distinct species of fish that are often confused with each other due to their similar appearance and taste. However, there are several differences between them in terms of taste, texture, size, habitat, and nutritional content.

Taste and Texture

Steelhead trout has a milder, slightly less "fishy" flavour compared to salmon. It has a delicate, buttery texture and a subtle taste that is often enhanced by smoking or grilling. On the other hand, salmon has a more assertive, richer, and oilier flavour with a hint of nuttiness. It has a firmer texture and its meat is known for its vibrant orange colour. Both fish have a mild, neutral taste and pair well with herbs, citrus flavours, and sauces.

Size and Appearance

Steelhead trout generally grows to a larger size than most salmon species. Steelhead can reach up to 45 inches in length and weigh up to 55 pounds, while salmon typically ranges from 4 to 8 pounds, although some species can grow larger. The largest salmon species, Chinook or King salmon, can reach up to 58 inches in length and weigh 126 pounds. Steelhead trout has a more streamlined shape, with a silvery and brassy body with brown spots and pink stripes. Salmon has a silvery body with dark spots and crosses on its head, body, and fins.

Habitat

Both steelhead trout and salmon are anadromous fish, which means they migrate from freshwater to saltwater and back again to spawn. Steelhead trout is born in freshwater as a rainbow trout and migrates to the ocean to grow into an adult. It then returns to freshwater to spawn multiple times before dying. Salmon, on the other hand, remains a salmon throughout its life cycle and dies after spawning. Steelhead trout can live in freshwater for longer periods than salmon, sometimes up to several years, while salmon typically spends only a few months in freshwater before migrating back to the ocean.

Nutrition

Both steelhead trout and salmon are nutritious fish, rich in protein and omega-3 fatty acids. However, steelhead trout contains both omega-3 and omega-6 fatty acids and has slightly lower fat and calorie content per serving compared to salmon. Steelhead trout is also a good source of vitamins D and B12, calcium, iron, and lean protein.

Preparation and Cooking

Steelhead trout and salmon can be prepared and cooked in similar ways, including grilling, broiling, baking, pan-searing, or poaching. However, steelhead trout's more delicate texture may require gentler preparation methods like baking or poaching to prevent it from drying out. Salmon, due to its higher fat content, is less prone to drying out and can handle harsher cooking methods like grilling and broiling.

In summary, while steelhead trout and salmon share some similarities in appearance and taste, they have distinct differences in flavour, texture, size, habitat, and nutritional content. Steelhead trout is a good substitute for salmon in recipes and offers a milder flavour and slightly better health benefits due to its lower fat and calorie content.

Lemon butter sauce

Ingredients

• Butter (salted or unsalted)
• Fresh lemon juice
• Garlic (fresh or powdered)
• Salt and pepper
• Fresh herbs (optional)

Utensils

• Small saucepan
• Whisk
• Small bowl (optional)

Method

• Melt the butter in a small saucepan over medium-low heat.
• Add the lemon juice and garlic to the melted butter.
• Heat the mixture, stirring occasionally, until it turns a darker yellow colour.
• Remove from the heat and pour into a small bowl, if desired.
• Add salt and pepper to taste, and stir.
• Optionally, add fresh herbs such as parsley, dill, or thyme.

Tips

• Use a light-coloured saucepan so that you can see when the colour of the sauce changes.
• Watch the sauce carefully to avoid burning it.
• Use freshly squeezed lemon juice to avoid separation.
• For a thicker sauce, add cornstarch or xanthan gum.
• If the sauce turns brown, it will have a nutty flavour. You can strain it through a fine-mesh sieve to remove the brown bits.

Serving Suggestions

• Drizzle over fish, shellfish, chicken, or vegetables.
• Use as a dipping sauce for steamed artichoke leaves.
• Toss with pasta or couscous.
• Drizzle over mashed potato or mashed cauliflower.

Recipe and ingredients

Steelhead is a large rainbow trout that behaves like salmon. While most trout live their entire lives in freshwater, steelhead migrate from rivers to the ocean and then back to spawn, just like salmon. However, unlike salmon, steelhead can make this trip more than once. Steelhead tastes similar to trout, but the fillets are thicker and more flavourful.

Pan-Seared Steelhead Trout

This is a simple and quick recipe that can be made in under 15 minutes. It is best cooked in a cast-iron skillet, but any good quality, heavy-bottomed skillet will do.

Ingredients:

• 1/2 pound fillet of fresh steelhead, skin on
• 2 tsp garlic, minced
• 1/2 large fresh lemon (reserve 1 slice, cut in halves, for garnish)
• 1 tablespoon fresh chopped parsley (or dill)
• Butter
• Salt and pepper to taste

Method:

• Rinse the fish fillet and pat dry with paper towels. If desired, remove any large "pin bones" from the fish. Sprinkle lightly with salt and pepper. Set aside.
• Melt butter in a skillet over medium-high heat. Add garlic to the butter and cook for about 1 minute, until fragrant.
• Place the steelhead fillet in the pan with the flesh side down, skin side up. Cook for approximately 4 minutes.
• Flip the fillet over and cook for an additional 4 minutes, until the internal temperature reaches 145 degrees Fahrenheit.
• Remove the fillet from the pan and put it on a plate. Squeeze fresh lemon juice over the fish and sprinkle parsley on top. Add lemon slices for garnish. Serve.

Tips:

• Use fresh-squeezed lemon juice, freshly chopped garlic, and fresh herbs if possible. If not, substitutes can be used.
• Use medium to medium-high heat so as not to burn the garlic.
• An instant-read thermometer is a useful tool to ensure the fish is cooked to a safe temperature.

Variations:

This recipe can be adapted in several ways. Here are some suggestions:

• Add thyme to the lemon butter sauce.
• Use olive oil instead of butter.
• Add Dijon mustard to the sauce.
• Use shallots instead of regular onions.

Frequently asked questions