Steelhead Trout vs Salmon: What’s the Difference?

My Fish Story and Why Steelhead Trout vs Salmon Matters

Much of my experience with fish growing up came in three ways: fish sticks, McDonald’s fish fillet, and of course fried fish. Usually, that meant rainbow trout, flounder, or something similar. It was not until my early adult life that we could afford salmon. Back then, salmon was mostly reserved for restaurant meals. I didn’t start cooking it at home until I realized how easy it was to prepare. Then I discovered steelhead trout. At first, I assumed it was just another name for trout. But as I learned more, I found out there is a real difference between steelhead trout and salmon. If you’ve ever wondered about that too, this post is for you.

Scientific Differences and How Rainbow Trout Compare to Salmon

Steelhead trout and salmon are both part of the same family, Salmonidae, and belong to the same genus, Oncorhynchus. Steelhead trout are actually the anadromous form of rainbow trout, meaning they spend part of their life in freshwater and part in the ocean before returning to spawn. Salmon, on the other hand, are several different species within that genus. Rainbow trout, which live mostly in freshwater, look a bit different from salmon. They tend to have slimmer, more streamlined bodies covered in small black spots, and their flesh is usually lighter in color compared to the richer orange-pink of salmon. While related, rainbow trout do not have the chunkier shape or deeper color that salmon are known for. Knowing these scientific differences helps clear up some of the confusion between these fish you often see at the market.

Taste and Texture

Flavor-wise, steelhead trout is a little milder and less “fishy” tasting than salmon. It has a delicate, slightly sweet flavor with a tender, flaky texture. Salmon is richer and oilier, with a stronger flavor that some folks really love. If you prefer a softer bite and a less intense taste, steelhead trout might be your go-to. But if you want a heartier, bolder fish flavor, salmon wins.

I find it difficult to choose sometimes. I love the thicker flesh of salmon, but I also love the mild flavor of steelhead trout. So I just buy both. It depends on the mood, the recipe, or honestly, which one is on sale. Both tastes great with my Lemon Garlic Sauce. Here is my Lemon Garlic Steelhead Trout recipe.

Cooking Methods

When it comes to cooking steelhead trout vs salmon, both fish are versatile and easy to prepare at home. You can bake, pan-sear, broil, grill, or air-fry either one. I usually treat them the same way in the kitchen, though salmon can hold up to higher heat and longer cooking times because it’s a bit fattier. Steelhead trout cooks a little faster and stays nice and flaky without needing much fuss.

Both fish take well to olive oil and some spice blends, citrus, herbs, and even simple salt and pepper. If I’m in a rush, I’ll throw a fillet on a hot pan with olive oil and a good spice blend and call it a day.

If you’re not sure which one to cook, just go with what’s available or affordable that week. Both steelhead trout and salmon work beautifully in most recipes.

Sustainability

When it comes to sustainability, both fish have good and bad points. Salmon caught in the wild come from different populations depending on the species and region, so it helps to look for certifications or check local guidelines. Steelhead trout is often raised on farms, and the environmental impact of farming can vary a lot.

There is also seasonality to consider with wild fish. Wild salmon runs usually happen from late spring through early fall, depending on the species and region. Wild steelhead trout tend to be available mostly in late fall through early spring. During these times, wild fish is fresher and more plentiful. Outside of these seasons, farmed fish are the more common option in stores.

Cost and Availability

In my neck of the woods, there is not a big difference in cost between steelhead trout and salmon. But depending on where you live, prices can change. Sometimes supply and demand affect pricing, and the source, whether wild or farmed, also plays a role.

If sustainability matters to you, try to buy from trusted sources and consider what is available each season. Knowing where your fish comes from can help you make a choice that feels right for you and the planet.

Ready to Cook?

Thanks for hanging out with me while we sorted out the difference between steelhead trout and salmon. If you’re ready to get cooking, be sure to check out my Blackened Steelhead Trout recipe. It’s super easy, packed with flavor, and just as perfect if you want to swap in salmon instead.

For a full meal, I like to serve it alongside my Southern green beans and honey cornbread. Simple, tasty, and all comfort food favorites.

Happy cooking, and I’ll see you at the table!