Rainbow Trout

$23.50

The Rainbow Trout at Bonefish Grill is a light, healthy, and flavorful seafood option. This dish features a mild, flaky fish that is typically grilled or pan-seared, offering a delicate texture and subtle flavor that pairs wonderfully with fresh sides or a variety of sauces. It’s a popular choice for those looking for a lighter seafood entrée that is rich in protein and healthy fats.

Calories

The Rainbow Trout typically contains 350 to 450 calories per serving, depending on the portion size and preparation method. Grilling the fish with minimal oil or butter keeps the calorie count relatively low compared to other, richer preparations.

Ingredients

  • Rainbow Trout Fillet: The primary ingredient, rainbow trout is a mild, freshwater fish that is rich in omega-3 fatty acids. It is known for its tender texture and slightly nutty flavor, which pairs well with many different seasonings and sides.
  • Olive Oil or Butter: The trout is typically pan-seared or grilled with a small amount of olive oil or butter to help it cook evenly and add richness to the flavor.
  • Seasonings: The fish is often seasoned with a simple blend of salt, pepper, and herbs like parsley or thyme to enhance its natural flavor. Lemon or other citrus garnishes may also be used to provide a bright, fresh contrast to the richness of the fish.
  • Lemon Wedge: A fresh lemon wedge is typically served on the side, allowing you to add a touch of acidity to balance the richness of the fish.
  • Optional Sauces: Some versions of this dish may be paired with a sauce or topping, such as a lemon butter sauce or a garlic herb butter sauce, to enhance the flavor.

Estimated Nutritional Information

(Per serving – without additional sides or sauces)

  • Calories: 350-450 kcal
  • Protein: 35-45g (from the fish)
  • Carbohydrates: 2-5g (depends on the seasonings and sides chosen)
    • Fiber: 0-1g
    • Sugars: 0-2g
  • Fat: 20-30g
    • Saturated Fat: 5-10g (depending on whether butter is used)
  • Cholesterol: 60-80mg
  • Sodium: 400-600mg (may vary based on seasoning or added salt)
  • Calcium: 20-50mg
  • Iron: 1-2mg

Note: These values may vary depending on the exact portion size and any sauces or additional ingredients added.

Allergens

  • Fish: The dish contains rainbow trout, which may not be suitable for individuals with a fish allergy.
  • Dairy: Depending on the preparation, the fish may be cooked with butter or accompanied by a dairy-based sauce. Those with dairy allergies should inquire about alternative preparations.
  • Gluten: This dish is naturally gluten-free unless breadcrumbs or a gluten-containing sauce is added. If you’re gluten-sensitive, you can ask for the dish to be prepared without any gluten-containing sauces.
  • Soy: Some sauces or dressings may contain soy-based ingredients, so it’s a good idea to confirm with the server if you have a soy allergy.

Recommendations

  • For a lighter meal: The Rainbow Trout is already a relatively light entrée, but to make it even lighter, you can ask for the fish to be grilled without butter or oil. Pairing it with a house salad or steamed vegetables would keep the dish healthy and low in calories.
  • For added flavor: If you’re looking for more flavor, consider adding a sauce like lemon butter or garlic herb butter. While these sauces add some richness, they can also elevate the dish’s taste. If you prefer to keep the meal lighter, you can ask for the sauce to be served on the side.
  • Pairing Suggestions:
    • Wine Pairing: A crisp white wine like Pinot Grigio or Chardonnay would pair nicely with the mild flavors of the trout. The acidity of these wines helps balance the richness of the fish and enhances the overall flavor.
    • If you’re looking for sides, garlic mashed potatoes or crispy Brussels sprouts complement the trout well without overpowering it. If you’re going for a lighter option, a Shaved Brussels Sprouts Salad or Steamed Asparagus would be great additions.
    • Lemon: Be sure to use the lemon wedge to add a burst of citrus to the fish. This helps balance the richness of the fish and any butter-based sauces, providing a refreshing contrast.
  • For gluten-sensitive diners: The Rainbow Trout is naturally gluten-free, but if you’re sensitive to cross-contamination, it’s always best to ask how the fish is prepared and if any gluten-containing ingredients are used in the cooking process.
  • For health-conscious diners: Rainbow trout is a great option for those looking to enjoy a lean protein source while benefiting from healthy fats like omega-3s. It’s also rich in nutrients such as vitamin D, making it a nutritious choice for a balanced meal.

The Rainbow Trout at Bonefish Grill is a flavorful, healthy seafood option that delivers tender, flaky fish with a mild, slightly nutty flavor. Paired with fresh sides and seasonings, it’s a satisfying dish that can be enjoyed on its own or complemented with sauces and accompaniments. Whether you’re watching your calorie intake or just looking for a delicious seafood meal, the Rainbow Trout is an excellent choice.

Please Note: Prices may vary by location, size, and local pricing policies. Generally, you can expect it for a standard size. For the most accurate pricing, it’s best to check the Bonefish Grill Mobile App or visit a local store.

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