FitFitBanner Images

Recipes Recipes

Graham Crusted Rainbow Trout

Share on Tumblr

Recipe By Chef Jim Coleman

You can use any fish fillet for this recipe, but it’s always best to look for sustainable options.

Rainbow Trout
Rainbow trout farmed in the U.S. is a “Best Choice” because it’s farmed in an ecologically responsible way.

Consumer Note
All the trout in U.S. markets is farm-raised, mostly in Idaho. A small amount of farmed trout is imported into the U.S., but is marketed as steelhead.

Some types of fish farming pose potential problems. Most carnivorous farmed fish eat more protein than they end up providing to the people who eat them. Also, farmed fish can escape, and they can spread disease to wild populations. Farm waste also can pollute the environment. But trout are relatively efficient at converting their feed into protein, especially with recent improvements in their feed. And escape and pollution problems are generally well-controlled in the U.S.



  • 1 pound trout fillets — skin removed
  • ½ cup graham cracker crumbs (about 8 squares)
  • 1 teaspoon grated lemon peel
  • ¼ teaspoon kosher salt
  • Freshly ground black pepper
  • ¼ cup milk
  • 2 tablespoons canola or regular olive oil
  • 2 tablespoons chopped toasted pecans


    1. Move oven rack to position slightly above middle of oven. Heat oven to 500°F.
    2. Cut fish fillets crosswise into 2-inch wide pieces. Mix cracker crumbs, lemon peel, salt and pepper in shallow dish. Place milk in another shallow dish.
    3. Dip fish into milk, then coat with cracker mixture; place in ungreased rectangular pan, 13 X 9 X 2 inches. Drizzle oil over fish; sprinkle with pecans.
    4. Bake uncovered about 10 minutes or until fish flakes easily with fork.

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.

Comments are closed.

Photo by Flicker user mollycakes / CC BY-NC 2.0

Move Over, Kale Chips! Kale Buds Are Here

By Lari Robling - April 18th, 2012

High Tunnel farming caught my eye because its extended growing season adds to the amount of local produce we get. While farm manager Aviva Asher was tidying up the winter crop to make way for spring, I discovered another benefit of local growing: use what you’ve got.

More wisdom »

December 2014
« Jun    

Got a question for Fit? Want to submit your own "fit and fresh" recipe? Have a good story idea for us?

Contact us at

Get Healthy Philly is part of the Communities Putting Prevention to Work Initiative, a federal effort to: prevent and delay chronic disease, reduce risk factors, promote wellness in children and adults, and provide positive sustainable health change in our communities.

Food Fit Philly is part of Get Healthy Philly, a program that works to reduce and prevent obesity and related chronic diseases (like heart disease and diabetes) by increasing access to healthy foods that people can afford.

Your body needs help when it's time to quit. SmokeFree Philly is a program of the Philadelphia Department of Public Health that offers support and tools to help smokers quit. The goal of SmokeFree Philly is to: help people to quit smoking, stop people from starting to use tobacco, and reduce heart disease, cancer and other illnesses caused by smoking.