Rainbow Trout

SEA LIFE London Aquarium - Rainbow Trout

This popular freshwater fish is not only tasty but beautiful, with silver skin flecked with bright blue, green and pink highlights.

It has an oil-rich flesh and an earthy taste which pairs well with strong flavours such as lemon juice, garden herbs and butter.

Fish Farming
Rainbow trout is the most popular farmed species of trout. Many people believe that buying farmed fish is more sustainable than wild caught, however this is often not the case.

Feed for carnivorous fish such as trout and salmon comprises of wild, unsustainably sourced, smaller fish and it takes a greater weight of wild caught fish to feed the trout/salmon than the end weight of the farmed fish.

However, if you buy organically farmed trout or salmon fish stocking densities are generally lower in comparison to non-organic farms, feed is sourced sustainably and welfare for the animals is of a high standard.

Look for rainbow trout which has been farmed in ponds and raceways; these get a rating of 1 on the MCS sustainable scale meaning it is a very sustainable production method!

Organically farmed rainbow trout, steamed samphire, asparagus, peas & charlotte potatoes

Serves: 4


  • Organically farmed rainbow trout (4 medium fillets) – 800g
  • Asparagus (trimmed & steamed) – 200g
  • Samphire (washed) – 150g
  • Peas (blanched/defrosted) – 100g
  • Charlotte potatoes (steamed & peeled) – 200g
  • Olive oil – 1 dessertspoon
  • Butter – 150g
  • White pepper – pinch
  • Salt – pinch
  • Sweet sherry – 10ml
  • Parsley (finely chopped) – 15g
  • Lemon (finely grated &juiced) – 1


  • Prepare the filet of fish by removing the scales and pin bones before placing on a clean tray flesh side facing down.
  • Brush each fillet with olive oil and season the flesh before placing under the grill.
  • Mix the soft butter, lemon zest (not the juice), olive oil and parsley and put in a deep sided pot.

Cooking and Serving:

  • Throw in all the other trimmed and cooked vegetables and stir gently until warm.
  • Remove the fillets from the grill and leave to rest for 3 – 4 minutes.
  • Season the vegetables and pour in the sherry and a splash of lemon juice before arranging neatly on a warm plate and placing the fillets on top.

This recipe was kindly provided by The Three Stags.

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