T &J Seafoods

26 Elm Street

Kitchener, ON

1425 Weber St. E.

Kitchener, ON
(now open!)

Ph: 519-578-3080

Mon-Sat: 9am - 6pm
(Sunday - closed)

Rainbow Trout

Tastes Like:

Rainbow Trout has a mild, delicate, nut-like flavour. It is a freshwater fish however it does not have a strong fishy flavour at all, it has a more delicate flavour than other trout. Many say Rainbow Trout is similar to salmon in flavour but while it is related, it has a much milder flavour that is nutty and a little sweet. For most fish taste charts, trout is known for its mild flavour and a delicate texture. Due to its mild flavour profile Rainbow Trout makes a perfect fish for those who are looking to try something new.

Looks Like:

Rainbow trout derive their name from their beautiful, multi-hued coloration. Their bodies are blue, green, or yellowish, shading to silvery white on the underside, with a horizontal pink-red stripe running from the gills to the tail and black spots along their backs.

The flesh of Rainbow Trout is white, pink or orange. When the meat is cooked, it has a delicate flake and the color pales. 

Health Benefits:

Trout is an excellent option when eating fish due to its high omega 3 fatty acid content and its low levels of mercury. It is rich in protein and minerals. It is also high in calcium, potassium, magnesium, niacin and rich in vitamins A,  B-12 and D. 


Rainbow Trout is available all year round at both of our stores.   Drop by or Pre-order now.

Rainbow Trout on a bed of ice

How To Cook Rainbow Trout:

Rainbow Trout is a great meal idea, not only due to its nutritional qualities, but also because its fillets are thin so it cooks in practically no time.   In our fast paced world, this is a good thing.  So, we’ve put together a list of simple ways to cook Rainbow Trout that takes the fuss out of eating healthy. 

1. Baked: Baking Rainbow Trout is by far the easiest method of cooking. Preheat your oven to 375°F – 400°F. Place trout in baking pan covered with parchment or foil and a light spray of cooking spray. Bake for 15-20 minutes or until the fillet flakes easily when pressed with a fork.

2. Broiled: Another option is to broil your trout in the oven. First, lay your Rainbow Trout skin side down in baking pan. Turn broiler on high and place the trout four inches away from the top of the oven. Broil for three to five minutes.

3. Grilled: Clean and then lightly oil the grate of your grill. Set it to medium to medium-high heat and place Rainbow Trout on the grate. Cook for three minutes on one side and then flip it over very carefully (trout fillets are very thin and delicate) to cook on the other side for an additional three minutes.

4. Pan Fried: Heat your pan to medium-high heat. Add a light drizzle of olive oil (we recommend Ralo Olive Oil which we carry in our store). Place the trout in the pan flesh side down, then flip. Fry for two to three minutes on each side.

5. Poached: Place trout in a pan and cover with stock/liquid until it is fully submerged. Add any vegetable used as a flavor base for cooking, such as carrots, onions, garlic, peppers, and celery. Cook on low heat for six to eight minutes.

Note: Which ever method you choose, your rainbow trout fillets should reach at least 145° Fahrenheit.

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