Trout vs. Salmon: What’s the Difference?

Trout and salmon are two of the most popular fish in the world, and for good reason. They’re both delicious, nutritious, and versatile. But what’s the difference between the two?

Trout are freshwater fish that belong to the salmon family. They’re found worldwide, and there are many different species of trout. Some of the most popular types of trout include rainbow trout, brown trout, and steelhead trout.

Salmon are, of course, also members of the salmon family. Salmon are anadromous fish, which means they spend part of their lives in freshwater and part of their lives in saltwater. Salmon are born in freshwater streams but migrate to the ocean to grow and mature. After several years at sea, they return to their freshwater birthplace to spawn.

Trout vs. Salmon: The Basics

Rainbow Trout

Before we delve into the specifics, let’s establish a foundation of knowledge about trout and salmon.

Trout Species

Trout are a diverse group of freshwater fish known for their vibrant colours and remarkable adaptability. The most common trout species include:

1.  Rainbow trout (Oncorhynchus mykiss) are native to North America but have been introduced to many other parts of the world. They are known for their distinctive pink stripe along their sides. Rainbow trout are relatively easy to raise in hatcheries, making them a popular fish for stocking lakes and rivers.
2. Brown trout (Salmo trutta) are native to Europe and Asia, but they have also been introduced to many other parts of the world. They are known for their rich flavour and the challenge they present to anglers. Brown trout are more difficult to raise in hatcheries than rainbow trout, but they are still a popular fish for stocking lakes and rivers.
3. Brook trout (Salvelinus fontinalis) are native to North America. They are known for their beautiful appearance, marked by dark, wavy lines. Brook trout are more difficult to raise in hatcheries than rainbow trout or brown trout and are also more susceptible to environmental changes. As a result, brook trout populations are often smaller and more localised than other trout species.
4. Steelhead trout (Oncorhynchus mykiss) are anadromous fish, meaning they are born in freshwater but migrate to the ocean to mature. Steelhead trout are closely related to rainbow trout, but they have a different life cycle and are generally larger. Steelhead trout are a popular sport fish, and they are also a valuable food source as they are high in B vitamins, potassium, selenium and omega-3 fatty acids. 

In addition to the four species mentioned above, many other species of trout are found worldwide. Some of these other species include:

• Golden trout (Oncorhynchus aguabonita)
• Cutthroat trout (Oncorhynchus clarki)
• Apache trout (Oncorhynchus file)
• Kern River rainbow trout (Oncorhynchus mykiss ssp. Gilberti)
• Lahontan trout (Oncorhynchus mykiss ssp. henshawi)
• Atlantic salmon (Salmo salar)
• Sea trout (Salmo trutta)
• Arctic char (Salvelinus alpinus)
• Dolly Varden (Salvelinus malma)

Trout are an important part of the aquatic ecosystem and play a vital role in the food web. Trout are also a popular recreational and commercial fish species.

Salmon Species

Salmon are a diverse group of fish that can thrive in both freshwater and saltwater habitats. Some of the most popular salmon species include:

1. Atlantic salmon (Salmo salar) are found in the North Atlantic Ocean and rivers that drain into it. It is the largest of the salmon species, reaching lengths of up to 5 feet and weighing up to 80 pounds. Atlantic salmon has a distinctive orange-pink flesh and a rich, buttery flavour.
2. Sockeye salmon (Oncorhynchus nerka) are found in the North Pacific Ocean and rivers that drain into it. It is known for its vibrant red colour and robust taste. Chefs, for its culinary versatility, often prize sockeye salmon.
3. Coho salmon (Oncorhynchus kisutch) are also found in the North Pacific Ocean and rivers that drain into it. It has a milder flavour than other salmon species, making it an excellent choice for those who prefer a less intense taste. Coho salmon is also known for its firm flesh and rich nutrient content.
4. Chinook salmon (Oncorhynchus tshawytscha), also known as king salmon, is the largest Pacific salmon species. It can reach lengths of up to 6 feet and weigh up to 126 pounds. Chinook salmon has a rich, luxurious flavour and is high in fat content.

All salmon species are a good source of protein, omega-3 fatty acids, and other nutrients. They are also relatively low in calories and saturated fat. Ora King salmon is a healthy and versatile food that can be enjoyed in many ways.

Here are some additional facts about salmon species:

• Salmon are semelparous, meaning they die after spawning. This means that each salmon only reproduces once in its lifetime.
• Salmon are known for their incredible migratory instincts. They can travel hundreds or thousands of miles to return to their spawning grounds.
• A number of factors, including habitat loss, overfishing, and climate change threatens salmon populations.

Physical Characteristics

Now that we’ve introduced you to some common trout and salmon species, let’s explore their physical characteristics and what makes them different from one another.

Trout

Freshly caught trout

• Size: Trout tend to be smaller than salmon, with adult fish typically ranging from 6 to 20 inches long, depending on the species.
• Colour: Trout displays a wide range of colours, with some species featuring vibrant patterns and others having more subdued hues.
• Fins: They have small, rounded fins, and their dorsal fin is often spotted.
• Texture: Trout meat is delicate and flaky, making it a versatile choice for various cooking methods.

Salmon

Freshly caught salmon 

• Size: Salmon are generally larger than trout, with some species reaching lengths of up to 3 feet.
• Colour: Salmon flesh ranges from pale pink to deep orange-red, depending on the species and diet.
• Fins: Salmon have more pronounced and elongated dorsal and anal fins.
• Texture: Salmon meat is known for its rich, buttery texture, making it a go-to option for grilling, baking, or broiling.

Taste and Flavour

When it comes to taste, trout and salmon offer unique experiences for your palate.

Trout Taste

Trout is celebrated for its mild, delicate flavour. It has a subtle sweetness that pairs beautifully with various seasonings and cooking methods. Whether pan-fried with herbs or grilled with a lemon-butter sauce, cooking with trout offers you many different flavoursome options. 

Salmon Taste

Salmon boasts a richer flavour profile compared to trout. Its high-fat content gives it a luxurious, buttery taste that can withstand bold seasonings and sauces. From simple preparations like salmon fillets with a drizzle of olive oil to more complex dishes, salmon suits a range of flavour profiles depending on your own unique tastes and preferences. 

Nutritional Value

Both trout and salmon are packed with essential nutrients, making them an excellent choice for a balanced diet.

Trout

Trout is a lean fish with a mild flavour and a flaky texture. It is a good source of protein, omega-3 fatty acids, vitamins B6, B12, and D, and minerals such as potassium, selenium, and phosphorus. Trout is also a low-calorie food, with about 120 calories per 85-gram serving.

Salmon

Salmon is a fatty fish with a richer flavour and a more oily texture than trout. It is an excellent source of protein, omega-3 fatty acids, vitamins B6, B12, and D, and minerals such as potassium, selenium, and phosphorus. Salmon is also a good source of vitamin A. An 85-gram serving of cooked salmon contains about 175 calories.

Health Benefits of Trout and Salmon

Trout and salmon both offer a number of health benefits, including:

• Heart health: Trout and salmon are good sources of omega-3 fatty acids, which have been shown to reduce inflammation and improve heart health.
• Brain health: Omega-3 fatty acids have also been shown to benefit brain health. They can help to improve cognitive function and protect against neurodegenerative diseases such as Alzheimer’s and Parkinson’s diseases.
• Bone health: Trout and salmon are both good sources of vitamin D, which is essential for bone health. Vitamin D helps the body to absorb calcium, which is important for building and maintaining strong bones.
• Immune function: Trout and salmon are good sources of vitamins B6 and B12, which are important for immune function. Vitamin B6 helps the body produce antibodies, while vitamin B12 helps produce white blood cells.

How to Choose the Healthiest Trout and Salmon

When choosing trout and salmon, it is important to consider the following factors:

• Wild vs farmed: Wild trout and salmon are generally healthier than farmed fish. Wild fish are typically raised in their natural environment and are exposed to fewer contaminants than farmed fish.
• Sustainability: When choosing trout and salmon, it is also important to consider sustainability. Some species of trout and salmon are more sustainable than others. For example, Atlantic salmon is a more sustainable choice than Pacific salmon.

Fresh vs frozen: Both fresh and frozen trout and salmon can be healthy choices. However, fresh fish is generally considered higher quality than frozen fish.

Cooking and Preparation

Trout and salmon are delicious and versatile fish that can be cooked in various ways. However, there are a few key differences between the two that you should keep in mind when cooking.

Different Cooking Methods

Trout and salmon can be cooked using various methods, including baking, grilling, pan-frying, and poaching. However, some methods are better suited for one type of fish.

• Baking is a good option for both trout and salmon. It is a gentle cooking method that produces moist and flaky fish. Preheat your oven to 200 degrees Celsius to bake trout or salmon, and place the fish on a baking sheet. Bake for 12-15 minutes or until the fish is cooked through.
• Grilling is another great option for cooking trout and salmon. It produces a slightly smoky flavour and char that can enhance the flavour of the fish. To grill trout or salmon, preheat your grill to medium heat. Place the fish on the grill and cook for 4-5 minutes per side or until cooked through.
• Pan-frying is a good option for cooking trout, but it can be more difficult to do with salmon without overcooking it. Heat a tablespoon of olive oil in a skillet over medium heat to pan-fry trout. Place the trout in the skillet and cook for 3-4 minutes per side or until cooked through.
• Poaching is a gentle cooking method that is perfect for trout. It produces moist and flavorful fish. To poach trout, bring a pot of water to a simmer. Add the trout to the pot and cook for 5-7 minutes or until cooked.

Tips for cooking trout

• Trout is a delicate fish, so it is important not to overcook it. When cooking trout, use a meat thermometer to ensure the internal temperature reaches 60 degrees Celsius.
• Trout can be cooked with or without the skin. If you are cooking the trout with the skin, be sure to score the skin with a knife before cooking. This will help to prevent the skin from curling up.
• Trout can be seasoned with herbs and spices like lemon juice, garlic, salt, and pepper.

Tips for cooking salmon

• Salmon is not as delicate as trout, so it can be cooked slightly longer. When cooking salmon, use a meat thermometer to ensure the internal temperature reaches 60 degrees Celsius for medium-rare salmon or 70 degrees Celsius for medium-well salmon.
• Salmon can be cooked with or without the skin. If you cook the salmon with the skin, score the skin with a knife before cooking. This will help to prevent the skin from curling up.
• Salmon can be seasoned with various herbs and spices, such as soy sauce, garlic, ginger, and sesame oil.

Recipes

Here are a few recipes for cooking trout and salmon that will help to get you inspired.

Trout Recipes

Baked Trout with Lemon and Herbs

Ingredients:

• 1 trout fillet (about 170 grams)
• 1 tablespoon olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup chopped fresh parsley
• 1/4 cup chopped fresh dill
• 1 lemon, sliced

Instructions:

1. Preheat oven to 200 degrees Celsius.
2. Place the trout fillet on a baking sheet. Drizzle with olive oil and season with salt and pepper.
3. Sprinkle the trout with parsley and dill. Top with lemon slices.
4. Bake in the oven for 12-15 minutes or until the trout is cooked.
5. Serve immediately.

Pan-fried trout with Lemon and Capers

Ingredients:

• 1 trout fillet (about 170 grams)
• 1 tablespoon olive oil
• 1/4 cup chopped onion
• 1/4 cup chopped fresh parsley
• 2 tablespoons lemon juice
• 2 tablespoons capers
• Salt and pepper to tasteInstructions:
  1. Heat the olive oil in a skillet over medium heat.
  2. Add the onion and cook until softened about 5 minutes.
  3. Add the trout fillet to the skillet and cook for 3-4 minutes per side or until cooked through.
  4. Remove the trout fillet from the skillet and set aside.
  5. To the skillet, add the parsley, lemon juice, and capers. Season with salt and pepper to taste.
  6. Bring the sauce to a simmer and cook for 1-2 minutes.
  7. Pour the sauce over the fish

Salmon Recipes

Grilled Salmon with Soy Sauce and Garlic

Ingredients:

• 1 salmon fillet (about 170 grams)
• 1 tablespoon soy sauce
• 1 teaspoon minced garlic
• 1/4 teaspoon black pepper

Instructions:

1. Preheat your BBQ to medium heat.
2. Combine the soy sauce, garlic, and pepper in a small bowl.
3. Brush the salmon fillet with the soy sauce mixture.
4. Place the salmon fillet on the BBQ and cook for 4-5 minutes per side or until cooked through.
5. Serve immediately.

Sustainability and Sourcing

As responsible seafood consumers, it’s important to consider sustainability when choosing between trout and salmon.

• Farmed Salmon: Many salmon available in the market are farmed. Look for certifications like ASC (Aquaculture Stewardship Council) or MSC (Marine Stewardship Council) to ensure sustainable sourcing.
• Wild-Caught Salmon: Wild-caught salmon is often preferred by those who prioritise sustainability. It is sourced from natural habitats, but checking for sustainability certifications is essential.
• Trout Farming: Sustainable trout farming options are available. Look for reputable sources that prioritise environmental responsibility.

Delicious and Healthy Fish for Cooking

Trout and salmon are two fish species that offer distinct flavours and culinary possibilities. Whether you prefer the delicate taste of trout or the rich, buttery goodness of salmon, both fish have their place on the dining table. At Manettas Seafood Market, we celebrate the diversity of Australia’s seafood offerings and provide access to a wide range of high-quality, sustainably sourced fish. 

Making a conscious choice about the seafood you enjoy not only adds variety to your diet but also contributes to the sustainability of our oceans. So whether you’re grilling trout by the lake while camping, or baking salmon at home in your kitchen, you’re making a positive impact while indulging in the delights of the sea. 

For more information on trout, salmon, and other seafood options, explore our extensive selection at Manettas Seafood Market.