Broiled Steelhead Trout with Rosemary, Lemon and Garlic


Can you tell the difference between salmon and steelhead trout by just looking at them?  Well, I discovered that I obviously can’t since I came home from the supermarket yesterday with a package of steelhead trout when I thought I had bought salmon.

I’m a city girl who grew up near the ocean—no lakes with trout in them for me!  I didn’t bother reading the label on the package because it sure looked like salmon to me when I picked up the package and put it in my shopping cart.  Who knew that salmon and steelhead trout were identical twins separated at birth?

If Roger hadn’t read the label when we got home, I would have cooked the trout never knowing the difference until I took my first bite.

Once I discovered my shopping faux pas, I stopped in my cooking tracks until I could figure out how I should be cooking the trout.  Roger came to the rescue by googling and finding this recipe.  He came out waving a piece of paper and told me that I would have a new recipe to post.  What a guy!

Turns out that steelhead trout is a fairly mild-flavored fish with a texture similar to salmon.  The seasoning which is a paste you make out of garlic, rosemary, lemon zest, lemon juice, olive oil, and salt and pepper transforms the fish into a gastronomical delight for seafood lovers.  Roger and I savored every delicious bite.

As an added bonus, when I looked at the nutrition facts for this recipe, I thought my eyes were deceiving me when I read that the calories per serving were a mere 45 calories.  Since I’m on a high-protein diet, I could and did eat a half pound of the trout which added up to a grand total of 90 calories.  Woohoo!

One year ago:  Best-Ever Italian Wedding Soup

Two years ago:  Coconut Shrimp Curry

Broiled Steelhead Trout with Rosemary, Lemon and Garlic

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  • 1 lb. steelhead fillet, with or without skin (OK to substitute salmon)
  • 1 clove garlic, chopped fine
  • 1 1/2 tbl. coarsely chopped fresh rosemary (can substitute parsley)
  • Zest of one lemon
  • Juice from 1/2 lemon
  • 1/4 tsp. salt
  • 1/2 tsp. fresh ground pepper
  • 1 tbl. olive oil, plus additional oil, for greasing baking pan


Prepare a baking or roasting pan by lining it with foil and brushing it with olive oil.

Preheat broiler.

Mix together all remaining ingredients except fish into a well-blended paste.

Place fish skin-side down (if it has skin) on baking sheet; then spread seasoning over flesh.

Broil fish at second rack away from heat for 5 minutes or less, just enough to sear flesh but not burn herbs.

Lower fish to 3rd or 4th rack and lower oven heat to 325° F.  Bake for 10 additional minutes, or until fish is cooked through in the thickest portion.

Source:   A recipe from

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