Steelhead Trout Recipe (Lemon Butter Caper Sauce)
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This steelhead trout recipe has become a dinnertime fish staple in my household. Doused in a tangy lemon butter sauce, it’s rich, meaty, and cooks quickly.
I’ve been cooking lesser-known seafood and fish for over twenty years (like barramundi and grouper), and one I keep going back to is steelhead trout.
I was first introduced to it by my fishmonger, who I’d go to for my regular batch of rainbow trout. He thought it would be something I’d like to try out, and he wasn’t wrong.
Compared to regular (rainbow) trout, steelhead is a little different. In terms of flavor, it’s slightly richer, almost similar to salmon. When recipe testing, I found it was also firmer and meatier, which meant it held up much better during cooking.
To balance out the richness, I cook the fillets in a skillet with a lemon caper butter sauce, which cuts through it perfectly. Because it’s become such a staple, I’ve tested it in the oven, air fryer, and on the grill, so you have options.
Key Ingredients
Here’s what goes into this steelhead trout recipe, along with my kitchen notes. Full measurements are in the recipe card below.
- Steelhead trout filets. I get my trout fillets from the fishmonger, but I’ve noticed Whole Foods regularly stocks them too (both fresh and frozen fillets). You can buy a whole steelhead trout and slice it into four fillets yourself, but I find that cumbersome!
- Thyme. I use fresh thyme. Dried works, but fresh gives a brighter, more fragrant flavor.
- Olive oil. Because I’m already using butter in the sauce, I like to cook the trout in olive oil to prevent it from sticking to the skillet.
- Butter. Use unsalted butter so you can control the salt level.
- Lemon juice. I like to use fresh lemon juice as the bottled variety can sometimes be a little bit bitter.
- Capers. Adds a briny, salty punch that cuts through the butter and elevates the whole sauce.
- Sliced garlic. Fresh cloves impart flavor much better than bottled garlic.
How to cook steelhead trout
First, season the fish. Season the filets with thyme, salt, and pepper.
Second, pan-fry. Heat the oil in a skillet. Once hot, lay the fish in the skillet, skin-side up. Flip after 2 minutes.
Third, make the sauce. Add the butter, lemon juice, capers, and garlic to the pan and turn down the heat. Cook until the fish is flaky.
Finally, serve. Serve the fish with the lemon caper butter sauce drizzled on top and enjoy.
Alternative cooking methods
I like pan-fried trout best because I can cook it with the sauce, but here are a few easy options. I use the air fryer on weeknights, the grill in summer, and the oven when cooking for a crowd.
Air fryer. Season the trout filets with salt and pepper and place them in the basket (work in batches if needed). Cook at 400ºF for 8 to 10 minutes. Drizzle the sauce over before serving. Great for crispy skin.
Grilled. Brush filets with olive oil and season with salt and pepper. Grill over medium-high heat, skin-side down, for about 10 minutes. Flip and cook for another 3 to 5 minutes, depending on thickness. Serve with the lemon butter sauce on top. (I often keep it skin-side down the whole time for extra crispiness).
Oven-baked. Place fillets on a foil-lined baking sheet and pour over the prepared lemon butter sauce. Bake at 375°F for 20-25 minutes, until cooked through. For larger batches, cover with foil for the first 15 minutes, then uncover.
Arman’s recipe tips
- Be gentle when removing it from the pan. I swear by my fish spatula (Winko brand), which makes it so much easier to move and transfer fish. The skin will likely stick to the pan, but that’s okay.
- Checking for doneness. You’ll know the trout is cooked to perfection when the flesh turns from translucent to opaque all the way through, and easily flakes with a fork. A meat thermometer should also read 145ºF when inserted into the thickest part.
- Upgrade the sauce with fresh herbs. I like fresh parsley or sage for an earthy flavor or a combo of dill and oregano for some Italian flair.
- Give it a boost with brown butter. A trick I learned in culinary school. Melt the butter in a separate skillet over medium heat until it turns rich brown and develops a nutty aroma. The nutty depth of brown butter transforms the sauce completely- I do this whenever I’m serving guests (not for my partner, though. Sorry).
How to store leftovers
Once cooled to room temperature, the leftover fish can be stored in an airtight container in the fridge for up to 3 days. You can also freeze portions for about 2 months. Thaw in the fridge overnight before reheating.
If you have time, I recommend reheating the trout in a skillet until warmed through. You can also cover the trout and microwave it for 20 to 30 seconds.
Steelhead Trout Recipe
Ingredients
- 4 steelhead trout fillets 5-6 ounces each
- 1 teaspoon minced thyme
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1 tablespoon olive oil
- 2 tablespoons unsalted butter
- 2 tablespoons lemon juice
- 2 tablespoons capers rinsed
- 2 cloves garlic thinly sliced
Instructions
- Season the trout fillets with thyme, salt, and pepper.
- In a large skillet or cast iron pan, add olive oil and place over medium-high heat.
- Add the seasoned steelhead trout fillets, skin side up, and cook for two minutes per side.
- Reduce the heat to low, and add the butter, lemon juice, capers, and sliced garlic. Cook for another 5 minutes, or until the fish flakes with a fork. You can also check the internal temperature using a meat thermometer until it reaches 145°F.
- Carefully remove the fish from the pan (the skin may stick to the pan, which is fine) and drizzle with the pan sauces over the top.
Notes
Nutrition
Frequently asked questions
Yes. I’d recommend baking the whole trout rather than pan-frying for more even cooking, though. Brush the butter sauce on top, then roast the whole fish in a 400ºF oven for 12 to 17 minutes or until it’s cooked through.
Both fish have rich, distinctive flavors that pair well with bold sauces and aromatics. They’re also healthy proteins that are rich in omega-3 fatty acids. However, steelhead trout has a milder taste than salmon, isn’t as fatty, is less expensive, and cooks more easily (it doesn’t fall apart!).
More easy fish dinners
- Rockfish recipe– I use the same caper sauce here- it works just as well with rockfish.
- Chilean Sea bass– My ultimate date-night dinner, the bass practically melts in your mouth.
- Sockeye salmon– Oven-baked in foil, it’s easy, elegant, and hands-off.
- Perch– Pan-seared with lemon and butter, this is an elegant and mild-flavored white fish.
