Fish, trout, steamed
Common food
Photo: Wikipedia
Steamed trout is a delicate, flaky freshwater fish cooked gently to preserve its moist, buttery texture and clean, subtly sweet flavor. This lean preparation highlights the fish's natural taste without added fats, making it a protein-packed centerpiece. With over 25g of protein and minimal fat per 100g, it's a nutritionally dense choice for a light yet satisfying meal.
Calorie split: 59% protein · 0% carbs · 41% fat
↓ Full nutrition💚 Why it's loved
People love steamed trout for its clean, elegant flavor that feels both comforting and refined, making it suitable for a weeknight dinner or a special occasion. Its versatility allows it to be paired with a wide array of sauces, herbs, and side dishes, from bright lemon-dill to rich beurre blanc.
⚠️ Watch-outs & how to enjoy it better
The mild flavor can be perceived as bland by those who prefer stronger-tasting fish or heavily seasoned dishes. As a freshwater fish, it may contain trace amounts of environmental contaminants, so pregnant women or those with specific health concerns should consult dietary guidelines. To enhance flavor, pair it with bold accompaniments like a mustard sauce, capers, or a fresh herb salsa.
Key benefits
- Excellent source of high-quality, complete protein for muscle maintenance.
- Naturally low in carbohydrates, suitable for low-carb and ketogenic diets.
- Rich in essential omega-3 fatty acids, particularly EPA and DHA.
- Steaming retains more water-soluble vitamins compared to frying.
- Provides important minerals like selenium and phosphorus.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The pink to reddish color of trout flesh comes from astaxanthin, a carotenoid pigment that the fish obtains from eating crustaceans and algae in its natural diet.
Full nutrition (USDA data · scales with serving)
| Water | 66.7 g |
| Energy | 178 kcal |
| Protein | 25.2 g |
| Total lipid (fat) | 7.8 g |
| Carbohydrate, by difference | 0.00 g |
| Fiber, total dietary | 0.00 g |
| Total Sugars | 0.00 g |
| Calcium, Ca | 32.0 mg |
| Iron, Fe | 0.39 mg |
| Magnesium, Mg | 32.0 mg |
| Phosphorus, P | 286 mg |
| Potassium, K | 476 mg |
| Sodium, Na | 162 mg |
| Zinc, Zn | 0.57 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 29.8 ug |
| Vitamin C, total ascorbic acid | 2.9 mg |
| Thiamin | 0.13 mg |
| Riboflavin | 0.11 mg |
| Niacin | 7.0 mg |
| Vitamin B-6 | 0.39 mg |
| Folate, total | 13.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Choline, total | 82.1 mg |
| Vitamin B-12 | 4.9 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 90.0 ug |
| Retinol | 90.0 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 3.0 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 20.1 ug |
| Vitamin K (phylloquinone) | 0.10 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.23 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.29 g |
| Fatty acids, total monounsaturated | 2.5 g |
| MUFA 16:1 | 0.43 g |
| MUFA 18:1 | 1.7 g |
| MUFA 20:1 | 0.28 g |
| MUFA 22:1 | 0.02 g |
| Fatty acids, total polyunsaturated | 1.9 g |
| PUFA 18:2 | 0.62 g |
| PUFA 18:3 | 0.09 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.05 g |
| PUFA 20:5 n-3 (EPA) | 0.27 g |
| PUFA 22:5 n-3 (DPA) | 0.12 g |
| PUFA 22:6 n-3 (DHA) | 0.65 g |
| Cholesterol | 75.0 mg |
Amino acid profile (per 100g)
Estimated from Fish, fish sticks, frozen, prepared — USDA does not publish this profile for Fish.
| Tryptophan | 0.12 g |
| Threonine | 0.37 g |
| Isoleucine | 0.43 g |
| Leucine | 0.85 g |
| Lysine | 0.80 g |
| Methionine | 0.30 g |
| Phenylalanine | 0.47 g |
| Tyrosine | 0.29 g |
| Valine | 0.50 g |
| Arginine | 0.59 g |
| Histidine | 0.23 g |
| Alanine | 0.55 g |
| Aspartic acid | 0.82 g |
| Glutamic acid | 2.3 g |
| Glycine | 0.47 g |
| Proline | 0.78 g |
| Serine | 0.49 g |
| Hydroxyproline | 0.00 g |
FAQ
How do I know when steamed trout is cooked through?
The flesh should be opaque and flake easily when tested with a fork. For a whole fish, the eyes will turn white and the flesh near the bone will be no longer translucent. An internal temperature of 145°F (63°C) is the safe standard.
Can I steam trout from frozen?
Yes, but it's best to thaw it first for more even cooking. If steaming from frozen, add about 50% more cooking time and ensure the internal temperature reaches a safe 145°F (63°C).
What's the best way to prevent steamed trout from sticking?
Lightly oil the steamer basket or use a piece of parchment paper with holes poked in it. You can also place the trout on a bed of thinly sliced vegetables like leeks or fennel, which act as a natural barrier.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.78 kcal/g · 57% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.34 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.