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Raw Trout Fillet
Fish
Nutri-ScoreA

Raw Trout Fillet

Oncorhynchus mykiss

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Raw Trout Fillet provides 148 kcal, 20.5g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Raw trout fillet is a nutrient-dense fish rich in omega-3 fatty acids, high-quality protein, and essential vitamins and minerals. It is known for its delicate flavor and is often enjoyed in various culinary preparations.

Also known as:
Rainbow TroutSteelhead Trout
Scientific NameOncorhynchus mykiss
Region of OriginNative to North America, but now farmed globally.
Popular Comparisons:
Raw Trout FilletRaw Trout FilletVSAlaska Plaice FilletAlaska Plaice FilletRaw Trout FilletRaw Trout FilletVSAlbacore TunaAlbacore TunaRaw Trout FilletRaw Trout FilletVSAlbacore White TunaAlbacore White TunaRaw Trout FilletRaw Trout FilletVSAlbacore White Tuna LoinAlbacore White Tuna LoinRaw Trout FilletRaw Trout FilletVSAmberjack Yellowtail FilletAmberjack Yellowtail FilletRaw Trout FilletRaw Trout FilletVSAmerican PlaiceAmerican PlaiceRaw Trout FilletRaw Trout FilletVSAmerican Plaice FilletAmerican Plaice FilletRaw Trout FilletRaw Trout FilletVSAnchoviesAnchoviesRaw Trout FilletRaw Trout FilletVSArctic CharArctic CharRaw Trout FilletRaw Trout FilletVSArctic Char FilletArctic Char Fillet

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories148 kcal
Water
75.5%
Fiber0g
Total26.8g
Protein
20.5g(76%)
Fats
6.3g(24%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin D16 µg (80%)
Vitamin B124 µg (167%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium24 µg (44%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in omega-3 fatty acids, which are beneficial for heart health and reducing inflammation.
✓High-quality protein source that supports muscle growth and repair.
✓Contains essential vitamins such as Vitamin D and B12, crucial for bone health and energy metabolism.
✓Low in carbohydrates, making it suitable for low-carb and ketogenic diets.

Possible Risks & Side Effects

!Raw fish may carry a risk of foodborne illness if not sourced from reputable suppliers.
!Individuals with seafood allergies should avoid consuming trout.

How to Prepare & Consume

Best enjoyed raw in sushi or sashimi, or lightly cooked to preserve its delicate flavor and texture.

Smart Selection & Storage

How to Select

Choose trout fillets that are bright in color, have a fresh smell, and firm texture. Avoid any fillets that appear discolored or have a strong fishy odor.

How to Store

Store trout fillets in the refrigerator at temperatures below 40°F (4°C) and consume within 1-2 days. For longer storage, freeze them in airtight packaging.

Myths vs Realities

MythAll fish are safe to eat raw.
RealityNot all fish are safe to eat raw; some may carry parasites or bacteria that can cause illness.
MythTrout is always farmed and not wild-caught.
RealityWhile many trout are farmed, wild-caught trout is also available and can have different flavor profiles.
MythYou should always cook fish to avoid foodborne illness.
RealityWhile cooking fish can reduce the risk of illness, high-quality sushi-grade fish can be safely consumed raw.

Healthy Recipes

Citrus-Infused Raw Trout Ceviche

This refreshing ceviche combines raw trout fillet with zesty citrus juices and fresh herbs for a light and flavorful dish.

Ingredients
  • 200g raw trout fillet
  • Juice of 2 limes
  • Juice of 1 orange
  • 1 small red onion, finely chopped
  • 1 jalapeño, minced
  • 1/4 cup fresh cilantro, chopped
  • Salt and pepper to taste
Instructions
  1. 1. Dice the raw trout fillet into small cubes and place in a bowl.
  2. 2. Add lime juice, orange juice, red onion, jalapeño, cilantro, salt, and pepper to the bowl.
  3. 3. Mix well and let it marinate in the refrigerator for 30 minutes before serving.

Trout Tartare with Avocado and Sesame

A sophisticated tartare featuring raw trout fillet, creamy avocado, and a hint of sesame oil for a delightful appetizer.

Ingredients
  • 150g raw trout fillet
  • 1 ripe avocado, diced
  • 1 tablespoon sesame oil
  • 1 tablespoon soy sauce
  • 1 teaspoon lime juice
  • 1 tablespoon sesame seeds
  • Chives for garnish
Instructions
  1. 1. Finely chop the raw trout fillet and combine it with diced avocado in a bowl.
  2. 2. In a separate bowl, whisk together sesame oil, soy sauce, and lime juice.
  3. 3. Pour the dressing over the trout and avocado mixture, sprinkle with sesame seeds, and garnish with chives before serving.

Spicy Trout Sushi Rolls

These homemade sushi rolls feature raw trout fillet, spicy mayo, and crisp vegetables wrapped in nori for a healthy meal.

Ingredients
  • 100g raw trout fillet
  • 1 cup sushi rice, cooked
  • 4 sheets nori
  • 1 cucumber, julienned
  • 1 carrot, julienned
  • 2 tablespoons mayonnaise
  • 1 teaspoon Sriracha
  • Soy sauce for dipping
Instructions
  1. 1. Mix mayonnaise and Sriracha to create a spicy mayo.
  2. 2. Lay a sheet of nori on a bamboo mat, spread a thin layer of sushi rice, and place trout, cucumber, and carrot on top.
  3. 3. Roll tightly, slice into pieces, and serve with soy sauce and spicy mayo.

Trout and Quinoa Salad with Lemon Vinaigrette

A nutritious salad featuring raw trout fillet, protein-packed quinoa, and a zesty lemon vinaigrette for a wholesome meal.

Ingredients
  • 150g raw trout fillet, diced
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes, halved
  • 1/4 cucumber, diced
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine diced trout, cooked quinoa, cherry tomatoes, and cucumber.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Drizzle the vinaigrette over the salad, toss gently, and serve chilled.

Raw Trout Fillet with Mango Salsa

This vibrant dish pairs raw trout fillet with a sweet and spicy mango salsa, perfect for a light summer meal.

Ingredients
  • 200g raw trout fillet
  • 1 ripe mango, diced
  • 1/2 red bell pepper, diced
  • 1/4 red onion, finely chopped
  • 1 lime, juiced
  • 1 tablespoon fresh mint, chopped
  • Salt to taste
Instructions
  1. 1. Combine diced mango, red bell pepper, red onion, lime juice, mint, and salt in a bowl to make the salsa.
  2. 2. Slice the raw trout fillet into thin pieces and arrange on a plate.
  3. 3. Top with mango salsa and serve immediately.

Trout Poke Bowl with Brown Rice

A nourishing poke bowl featuring raw trout fillet, brown rice, and an array of fresh toppings for a balanced meal.

Ingredients
  • 150g raw trout fillet, cubed
  • 1 cup cooked brown rice
  • 1/2 avocado, sliced
  • 1/2 cup edamame
  • 1/4 cup radishes, sliced
  • 2 tablespoons soy sauce
  • 1 teaspoon sesame oil
Instructions
  1. 1. In a bowl, layer cooked brown rice, cubed trout, avocado slices, edamame, and radishes.
  2. 2. Drizzle with soy sauce and sesame oil.
  3. 3. Toss gently and enjoy immediately.

Trout Fillet Lettuce Wraps with Peanut Sauce

These fresh lettuce wraps are filled with raw trout fillet and served with a creamy peanut sauce for a delightful appetizer.

Ingredients
  • 200g raw trout fillet, sliced
  • 1 head of butter lettuce, leaves separated
  • 1/4 cup carrots, shredded
  • 1/4 cup cucumber, julienned
  • 2 tablespoons peanut butter
  • 1 tablespoon soy sauce
  • 1 teaspoon honey
Instructions
  1. 1. In a small bowl, mix peanut butter, soy sauce, and honey to create the sauce.
  2. 2. On each lettuce leaf, layer sliced trout, carrots, and cucumber.
  3. 3. Drizzle with peanut sauce, wrap, and serve.

Trout and Spinach Salad with Balsamic Glaze

A simple yet elegant salad featuring raw trout fillet, fresh spinach, and a balsamic glaze for a healthy lunch option.

Ingredients
  • 150g raw trout fillet, thinly sliced
  • 2 cups fresh spinach
  • 1/4 cup walnuts, toasted
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons balsamic glaze
  • Salt and pepper to taste
Instructions
  1. 1. In a salad bowl, combine fresh spinach, sliced trout, walnuts, and feta cheese.
  2. 2. Drizzle with balsamic glaze and season with salt and pepper.
  3. 3. Toss gently and serve immediately.

Trout Fillet with Dill and Yogurt Sauce

A light and creamy yogurt sauce with fresh dill complements the raw trout fillet beautifully in this healthy dish.

Ingredients
  • 200g raw trout fillet
  • 1/2 cup Greek yogurt
  • 1 tablespoon fresh dill, chopped
  • 1 teaspoon lemon juice
  • Salt and pepper to taste
  • Cucumber slices for garnish
Instructions
  1. 1. In a bowl, mix Greek yogurt, dill, lemon juice, salt, and pepper to create the sauce.
  2. 2. Arrange the raw trout fillet on a plate and drizzle with the yogurt sauce.
  3. 3. Garnish with cucumber slices and serve.

Trout Fillet with Avocado and Tomato Salsa

This dish features raw trout fillet topped with a fresh avocado and tomato salsa, making it a vibrant and healthy meal.

Ingredients
  • 200g raw trout fillet
  • 1 avocado, diced
  • 1 cup cherry tomatoes, halved
  • 1 lime, juiced
  • 1/4 cup red onion, finely chopped
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine diced avocado, cherry tomatoes, lime juice, red onion, salt, and pepper to make the salsa.
  2. 2. Slice the raw trout fillet and arrange it on a serving plate.
  3. 3. Top with the avocado and tomato salsa and serve immediately.

Frequently Asked Questions (FAQ)

Is raw trout safe to eat?

Raw trout can be safe to eat if sourced from reputable suppliers and handled properly to prevent contamination.

What are the health benefits of eating trout?

Trout is rich in omega-3 fatty acids, high-quality protein, and essential vitamins, contributing to heart health, muscle repair, and overall well-being.

How should I store raw trout fillets?

Store raw trout fillets in the coldest part of the refrigerator and consume within 1-2 days for optimal freshness.

Can I freeze raw trout fillets?

Yes, raw trout fillets can be frozen for up to 3 months. Ensure they are well-wrapped to prevent freezer burn.

What is the best way to cook trout?

Trout can be grilled, baked, or pan-fried. Cooking it lightly preserves its flavor and texture.

How do I know if trout is fresh?

Fresh trout should have a mild scent, firm flesh, and bright, clear eyes. Avoid fish with a strong odor or dull eyes.

What dishes can I make with trout?

Trout can be used in a variety of dishes, including salads, tacos, and pasta, or served as a main course with vegetables.

Is trout high in mercury?

Trout is generally low in mercury compared to larger fish, making it a safer choice for regular consumption.

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Comparisons
Raw Trout Fillet vs Alaska Plaice Fillet Raw Trout Fillet vs Albacore Tuna Raw Trout Fillet vs Albacore Tuna
Nutrients
Protein in Raw Trout Fillet Calories in Raw Trout Fillet Vitamin-c in Raw Trout Fillet Magnesium in Raw Trout Fillet
Featured Guides
Health Benefits of Raw Trout Fillet Healthy Recipes with Raw Trout Fillet
Rankings
Fish high in vitamin-b12 Fish high in vitamin-d Fish low in carbohidratos Fish low in índice glucémico