A lot of people mistake steelhead trout and salmon for each other because they look alike, just like swai fish. However, the two are entirely different types of fish!.
This article will talk about the long-running mess between steelhead trout and salmon to help you understand them better. What differences make them unique, what characteristics do they share, and more!.
Seafood lovers and anglers alike often ponder the question: what exactly is the difference between steelhead and salmon? At first glance, these two fish look remarkably similar. However, once you understand their unique characteristics, habitats, and flavors, it becomes clear that steelhead and salmon are quite distinct.
In this article, we’ll explore the major differences between steelhead trout and salmon so you can identify them easily Whether shopping for seafood or reeling one in, you’ll be a steelhead vs salmon expert in no time!
Steelhead: A Type of Trout, Not Salmon
Though steelhead is sometimes sold as “steelhead salmon,” it is not really a salmon. Steelhead are a type of rainbow trout that moves to the ocean. Salmon, on the other hand, only live in the ocean and spawn in freshwater rivers.
Even though steelhead and salmon are both salmonidae, the steelhead is still a trout even though it spends some of its life in the ocean. Salmon are always salmonids.
Different Spawning Habits
Steelhead and salmon have evolved distinct spawning cycles due to their genetic differences
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Steelhead spawn earlier in the year from January to April when river levels rise.
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Salmon migrate upriver to spawn later in the fall between September to December.
By spawning at separate times, steelhead and salmon offspring don’t interbreed. Steelhead also frequently survive spawning and make multiple spawning trips in their lifespan.
Identifying Physical Characteristics
When in the ocean, steelhead and salmon look very similar – long torpedo shaped bodies with metallic silver or black backs. But a few subtle differences in appearance can help identify them:
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Spotted pink stripe: Steelhead often display a distinctive pink “cutthroat” stripe along their gills and sides. Not all steelhead have this though.
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White vs black gums: Steelhead gums are white while Pacific salmon have dark gums. Atlantic salmon also have white gums however.
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Size: Steelhead max out around 25 inches long while salmon typically exceed 30+ inches in length depending on species.
Comparing Flavor Profiles
While delicious in their own right, steelhead and salmon offer noticeably different flavors and textures.
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Steelhead has a lighter, sweeter flavor similar to rainbow trout with less fat content. The flesh is tender and flaky.
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Salmon has a richer, “fishier” flavor with a firmer texture and higher natural oils. Types like sockeye have an especially robust taste.
So if you’re looking for a more delicate flavor, steelhead is a better option. For bolder salmon dishes, go with real salmon for the authentic taste.
Nutrition Facts: Fattier Salmon Has More Omega-3s
Steelhead and salmon both supply a stellar nutritional profile including:
- High quality proteins
- B vitamins
- Vitamin D
- Selenium
- Potassium
- Omega-3 fatty acids
However, salmon contains significantly higher amounts of beneficial omega-3 fats thanks to its naturally higher fat content. The omega-3s found in salmon promote heart health.
So while both are nutritious, salmon offers greater health benefits in this area.
Mercury Content Varies
As oily fish that absorb mercury from the environment, both steelhead and salmon contain traces of mercury. According to the EPA:
- Steelhead contains around 0.08 parts per million (ppm) mercury on average
- Salmon contains approximately 0.022 ppm mercury
So steelhead tends to accumulate slightly more mercury than salmon, though levels can fluctuate based on where each fish is caught and other factors. Pregnant women and children should consume these fish in moderation.
Pricing and Availability Differences
Farmed steelhead is often more economical than salmon, usually around $3-$5 less per pound on average. Wild steelhead is rarer and commands higher prices however.
The species of salmon makes a big impact too – wild sockeye or king salmon fetch the highest premiums. Availability also depends on fishing regulations and seasonality of runs.
Both Have Orange-Pink Flesh
Both salmon and steelhead trout’s bright orange-pink flesh look alike, even when cooked. This is probably why they’re always being confused with one another. Raw steelhead trout has a delicate and tender texture with a pinkish-orange hue that strongly resembles salmon. When cooked, the meat becomes flaky and tender. Salmon, on the other hand, has flesh that is pink, orange, or red, and it feels like steelhead.
Because of their strong similarities in appearance, steelhead trout is often considered a good substitute for salmon. So basically, you can use and prepare steelhead trout like how you would salmon in most recipes. Now, salmon and steelhead are popular in main dishes, and these seafood are versatile.
They’re best for grilling, roasting, or baking recipes. Try baking your salmon or steelhead trout and basting them in milk and flavorful herbs. Or you can poach, saute, and even pan-fry them to include as a topping to your fish tacos. You can do a lot of different things with these mildly-flavored seafood pieces besides just baking or grilling them.
Steelhead Trout and Salmon Migrate From Freshwater to Saltwater
Steelhead and salmon are both considered anadromous, which means they migrate from one body of water to another. In particular, both move from freshwaters like lakes, streams, and open bays to saltwaters like the ocean and back to freshwaters.
Steelhead vs. Salmon
Is a steelhead a salmon or a trout?
While the Pacific salmon types and the steelhead belong to the same family ( Salmonidae) and genus ( Oncorhynchus ), meaning that they are both salmonids, the steelhead is actually a trout species. More specifically, steelheads are the sea-run version of the rainbow trout ( Oncorhynchus mykiss).
Do steelhead and salmon taste the same?
While the taste of steelhead and salmon aren’t drastically different, they do each have a unique flavor. Steelhead trout tend to have a milder taste that isn’t as ‘fishy’ as salmon. This is even more true if you purchase farm-raised, as opposed to wild, steelhead. Steelhead trout tends to taste a bit less sweet than salmon as well.
Is steelhead salmon wild or farmed?
Is steelhead salmon wild or farmed? The ocean going (anadromous) form (including those returning for spawning) are known as steelhead, or ocean trout (Australia). Market Description: Rainbow trout and Steelhead are popular in western cuisine and are both wild caught and farmed for food.
Does a rainbow trout become a steelhead salmon?
Unlike a salmon, which dies after spawning, steelhead trout can spawn, return to the ocean, and migrate back upstream to spawn several times. Some offspring of two steelhead can stay in freshwater and be resident trout, and two offspring of resident rainbow trout can create a steelhead. Their lifespan is four to six years in the wild.