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The Great Salmon vs Steelhead Debate: Clearing Up The Confusion Between These Two Popular Fish

Salmon and steelhead are two of the most popular fish found on menus and in seafood sections across America. Their flaky tender texture and rich fatty taste make them favorites among seafood lovers.

However, there is often confusion about what exactly is the difference between salmon and steelhead. They look very similar, both sporting that recognizable orange-pink hue in their flesh. Their flavors are quite comparable as well, being rich and smooth.

With so many similarities, it’s no wonder that these two fish are often mistaken for one another. Let’s clear up the confusion once and for all on salmon versus steelhead.

What is Salmon?

Salmon is a species of fish that is anadromous, meaning they hatch in freshwater, migrate to the ocean to mature, and return to freshwater to spawn and die. The five main species of Pacific salmon are:

• Chinook (also known as King salmon)
• Coho
• Sockeye
• Pink
• Chum

Salmon are native to the northern Pacific and Atlantic oceans off the coasts of North America, Russia and Japan. The majority of salmon sold in the U.S. is wild Alaskan salmon such as Sockeye, Coho, and King. Farmed Atlantic salmon is also common.

Salmon is beloved for its smooth, fatty texture and rich, flavorful taste. Color ranges from orange to deep red depending on species and diet. Salmon is high in heart-healthy omega-3s and an excellent source of protein.

What is Steelhead?

Steelhead is the name commonly used for rainbow trout that are anadromous like salmon. They are born in freshwater streams and rivers, migrate to the ocean to feed and grow, and return to freshwater to spawn.

Steelhead belong to the salmon family though they are classified as a trout. Unlike Pacific salmon that die after spawning, steelhead are capable of spawning more than once during their lifetime.

Steelhead are prized for their delicate flavor, firmer texture, and lower fat content compared to salmon. The flesh ranges from a light pink to a deeper orange-red. They average 20-30 inches long and 8-11 pounds.

Steelhead vs Salmon: Key Differences

While steelhead and salmon share similarities, there are some key differences between the two fish:

• Steelhead are leaner with fewer calories and less fat per serving than salmon. A 3 oz. serving of steelhead contains about 120 calories and 5g fat compared to 175 calories and 11g fat in salmon.

• Steelhead contain slightly more protein per serving, with 17g in a 3 oz. portion versus 19g in salmon.

• Steelhead have a milder, sweeter flavor than salmon with a less “fishy” taste. Salmon has a richer, more savory and distinctive flavor.

• Steelhead has a firmer texture than fattier salmon. Salmon tends to flake apart more easily when cooked.

• Steelhead live 4-6 years typically while salmon live 2-7 years depending on species. Both are anadromous and migrate from fresh to saltwater.

• Steelhead tolerate warmer water temperatures and can live in streams year-round. Salmon have more specific spawning habitat requirements.

• Steelhead is available fresh year-round while availability of wild salmon depends on region and species.

• Steelhead is generally less expensive per pound than wild salmon. Farmed salmon is comparable in price to steelhead.

In terms of nutrition, steelhead provides lean protein, omega-3 fatty acids, B vitamins, selenium and potassium. Salmon contains the same nutrients, though with more calories and total fat due to its higher fat content.

For sustainability, U.S. farmed steelhead and wild Alaskan salmon are considered environmentally friendly choices. Avoid imported farmed salmon.

Cooking and Serving Steelhead vs Salmon

When it comes to cooking these flavorful fish, both steelhead and salmon work well with a variety of preparation methods:

• Pan-searing, grilling or broiling to develop a crispy sear while keeping the interior moist and flaky

• Poaching, steaming or baking gently to prevent overcooking the delicate flesh

• Smoking or planking which infuse delicious flavor while retaining moisture – especially well-suited for steelhead

• Raw preparations like sushi, sashimi, poke and ceviche which allow the pristine texture and taste to shine through

Steelhead and salmon pair well with citrus, dill, parsley, garlic, soy sauce, sesame oil, sweet chili sauce and more. Hearty flavors like miso, tomatoes, olives and spinach also complement without overpowering.

For easy meals, steelhead and salmon fillets can be seasoned simply with salt, pepper and olive oil then grilled, baked or sauteed. Fancier dinner options include gravlax, fish tacos, salmon burgers and poke bowls.

The Takeaway

While steelhead and salmon look similar, they have distinct differences in texture, flavor, fat content, availability and price. Steelhead provides lean protein and omega-3s with a mild, sweet flavor. Salmon has a signature richness and moderately higher fat content.

Both fish are delicious, versatile and loaded with nutrients. Steelhead is slightly healthier with fewer calories and less fat. However salmon’s luxurious, fatty mouthfeel appeals to many. With wild salmon costing more per pound, farmed steelhead offers budget-friendly savings.

The bottom line? Both steelhead and salmon deliver exceptional taste and nutrition. Which you choose comes down to your flavor preferences and budget. Try them side-by-side and see if your palate prefers the mild sweetness of steelhead or the indulgent flavor of salmon. With their stellar nutrient profile and versatility, you can’t go wrong incorporating either fish into a healthy diet.

Yes, steelhead trout does taste somewhat like salmon, but with subtle differences. Steelhead is often described as having a milder, slightly sweet flavor, and a less “fishy” taste than salmon.

Steelhead (Oncorhynchus mykiss)

Steelhead are essentially anadromous rainbow trout, meaning they are born in freshwater, migrate to the ocean to grow, and then return to freshwater to spawn. The key distinction is this migratory behavior; rainbow trout that remain in freshwater are not steelhead.