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Trout, Rainbow

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Preview of Trout, Rainbow


January 1 - December 31

Harvest Period

N/A - N/A

Trout is the common name given to a number of species of freshwater fish belonging to the salmon family. One of the most common trout in Canada is the rainbow, part of the Pacific salmon family. Rainbow trout originally lived in lakes and streams west of the Rocky Mountains, from Alaska all the way to northwest Mexico. They became a favourite with west coast fishermen and were introduced into many lakes across Canada making the rainbow trout the most widely distributed trout in the country.


Selecting and Storing

Fresh trout should be firm and the flesh should spring back when touched.  If the trout smells too strong and ‘fishy’, it is not fresh. Make sure that the trout’s eyes are still clear and not sunken, its skin is shiny and moist, the gills are still bright red and the tail is not turning at the edges. Always check that the fish is undamaged. Smoked trout should look glossy with a fresh smoky aroma.

The longer a fish is stored in the fridge before being eaten the lesser its quality.  If fresh trout is not to be cooked for 24 hours, it should be frozen until ready to use.

Always gut the trout on the same day it is caught. Place fish in a freezer bags and squeeze out any excess air before sealing the bag tightly.  When ready to use, thaw the frozen fish in the fridge overnight.

Nutritional Information

Trout is an excellent source of complete protein, omega-3 fatty acids, niacin, phosphorous and vitamin B12.  It is also a good source of iron, pantothenic acid and selenium.

3 ounces (85g) of farmed rainbow trout provide 120 calories, 4.6g fat, 0g carbohydrates, 0g fibre, and 18g protein.

How to Use

Pre-heat oven to 350 degrees.  Cook for 10 minutes plus an extra 10 minutes for each inch of thickness. If you stuff a 4-pound trout, it will be about 3 inches thick so you would cook it for 40 minutes.

Trout needs little more than salt, pepper and lemon to bring out its moist flavour.  However, herbs such as dill, tarragon, parsley, and oregano, mixed with grated cucumber and some sour cream or yogourt, provide a tasty accompaniment.