Trout Replacements: The 12 Best Substitutes


Trout is a popular fish but there may be reasons someone would want to find a replacement. It may be price, availability or just wanted to try something different. Therefore, what is a good substitute for trout?

The following are the best replacements for trout:

  1. Rainbow trout
  2. White Sea bass
  3. Chilean sea bass
  4. Bass
  5. Halibut
  6. Alaska pollock
  7. Flounder
  8. Tilapia
  9. Red grouper
  10. Atlantic mackerel
  11. Tuna
  12. Tilefish

This article will list the replacements and compare their tastes, textures and cooking methods. In addition, I’ll examine and include a side-by-side comparison of their nutrients.

Trout Replacements

1. Rainbow Trout

Rainbow trout are found in rivers, streams and lakes in North America. They were introduced to the Great Lakes in 1895 where they are found larger than the ones in rivers and streams.

Why rainbow trout is a good replacement for trout:

  • Rainbow trout is a freshwater trout which can substitute for brook or brown trout.
  • Rainbow trout has a similar tender texture.
  • Its taste is mild similar to brook trout and less fishy than brown trout.
  • Rainbow trout has a similar number of calories and nutrients.
  • Rainbow trout is more affordable.
  • Rainbow trout and freshwater trout are listed on the best choices for mercury list.

Cooking comparison between rainbow trout and trout:

  • They can be cooked using similar methods like roasting, grilled, poached, broiled and fried.
  • Finding similar size fillets shouldn’t be difficult.

Macro comparison

The following table is a side-by-side comparison of some nutrients contained in 3 ounces of raw freshwater trout and raw rainbow trout.

  Freshwater Trout, raw (3 ounces) Rainbow Trout, raw (3 ounces)
Calories 109 101
Protein 16.9 g 17.4 g
Total fat 2.4 g 2.9 g
Omega-3 0.56 g 0.59 g
Potassium 342 mg 409 mg
Calcium 28.8 mg 57.0 mg

Nutrient Resources 1 2 3 4 5

2. White Sea bass

White sea bass are found in the Pacific Ocean from Mexico up to Alaska.

Why white sea bass is a good replacement for trout:

  • White sea bass has a similar tender texture.
  • Its taste is mild similar to brook trout and less fishy than brown trout.
  • White sea bass has fewer calories.
  • Both fish have a similar price.

Cooking comparison between white sea bass and trout:

  • They can be cooked using similar methods like grilling, roasting, poached, broiled, baked and fried.
  • Finding similar size fillets shouldn’t be difficult.

Macro comparison

The following table is a side-by-side comparison of some nutrients contained in 3 ounces of raw sea bass and raw freshwater trout.

  Freshwater Trout, raw (3 ounces) Sea bass, raw (3 ounces)
Calories 109 82
Protein 16.9 g 15.6 g
Total fat 2.4 g 1.7 g
Omega-3 0.56 g 0.57 g
Potassium 342 mg 218 mg
Calcium 28.8 mg 8.5 mg

Nutrient Resources 1 2 3 4 6

White Sea bass
Trout Replacements – White Sea bass dinner

3. Chilean Sea bass

Chilean sea bass are found in the Pacific Ocean, Atlantic Ocean and Indian Ocean. Their habitats include the coastlines of North America and South America.

Why chilean sea bass is a good replacement for trout:

  • Chilean sea bass has a similar tender texture.
  • Its taste is mild similar to brook trout and less fishy than brown trout.
  • Chilean sea bass has fewer calories.

Cooking comparison between chilean sea bass and trout:

  • Chilean sea bass and trout can be cooked using similar methods like grilling, roasting, poached, broiled, baked and fried.
  • Finding similar size or larger fillets shouldn’t be difficult to match different weights in recipes.

Macro comparison

The following table is a side-by-side comparison of some nutrients contained in 3 ounces of raw chilean sea bass and raw freshwater trout.

  Freshwater Trout, raw (3 ounces) Chilean Sea bass, raw (3 ounces)
Calories 109 85
Protein 16.9 g 15.7 g
Total fat 2.4 g 1.7 g
Omega-3 0.56 g 0.36 g
Potassium 342 mg 215 mg
Calcium 28.8 mg 10.2 mg

Nutrient Resources 1 2 3 4 7

4. Bass

Bass is a name shared by many different species of fish. The more common freshwater bass are found in similar areas and waters as freshwater trout. Those bass include spotted, smallmouth and largemouth bass.

Why bass is a good replacement for trout:

  • Smallmouth and spotted bass have a similar mild to sweet flavor as brook trout.
  • Largemouth bass has a similar stronger to fishier flavor as brown trout.
  • Bass has a firmer texture which holds together better while cooking.
  • Bass has fewer calories.

Cooking comparison between bass and trout:

  • They can be cooked using similar methods like grilled, baked, roasting, poached, broiled and fried.
  • Bass fillets should be similar in size or larger.

Macro comparison

The following table is a side-by-side comparison of some nutrients contained in 3 ounces of raw freshwater bass and raw trout.

  Freshwater Trout, raw (3 ounces) Freshwater Bass, raw (3 ounces)
Calories 109 97
Protein 16.9 g 16.1 g
Total fat 2.4 g 3.1 g
Omega-3 0.56 g 0.58 g
Potassium 342 mg 303 mg
Calcium 28.8 mg 68.0 mg

Nutrient Resources 1 2 3 4 8

5. Halibut

Halibut is found in the Central Gulf of Alaska. It is one of the largest saltwater flatfish. 

Why halibut is a good replacement for trout:

  • Halibut has a mild flavor similar to brook trout.
  • It’s a good substitute for brown trout if a fishy taste is undesired.
  • Halibut has a firmer texture.
  • Halibut has fewer calories.

Cooking comparison between halibut and trout:

  • They can be cooked using similar methods like grilling, searing, poached, broiled and fried.
  • Halibut is a large fish so finding fillets as large as trout shouldn’t be difficult.

Macro comparison

The following table is a side-by-side comparison of some nutrients contained in 3 ounces of raw halibut and raw trout.

  Freshwater Trout, raw (3 ounces) Halibut, raw (3 ounces)
Calories 109 77
Protein 16.9 g 15.8 g
Total fat 2.4 g 1.1 g
Omega-3 0.56 g 0.18 g
Potassium 342 mg 370 mg
Calcium 28.8 mg 5.9 mg

Nutrient Resources 1 2 3 4 9

halibut dinner
Trout Replacements – Halibut dinner

6. Alaska Pollock

Alaska Pollock is found throughout the North Pacific Ocean. They are most common in the Bering Sea.

Why Alaska pollock is a good replacement for trout:

  • Pollock has a similar tender texture.
  • Is taste is mild similar to brook trout and less fishy than brown trout.
  • Alaska pollock has fewer calories.
  • Alaska pollock costs less than trout.
  • Alaska pollock is on the best mercury list similar to trout.

Cooking comparison between Alaska pollock and trout:

  • They can be cooked using similar methods like baking, frying, poaching, roasting and sautéing. 
  • Pollock fillets will probably be smaller than trouts.

Macro comparison

The following table is a side-by-side comparison of some nutrients contained in 3 ounces of raw Alaska pollock and raw freshwater trout.

  Freshwater Trout, raw (3 ounces) Alaska Pollock, raw (3 ounces)
Calories 109 65
Protein 16.9 g 14.6 g
Total fat 2.4 g 0.7 g
Omega-3 0.56 g 0.21 g
Potassium 342 mg 281 mg
Calcium 28.8 mg 10.2 mg

Nutrient Resources 1 2 3 4 10

7. Flounder

Flounder is the name used to describe many species distantly related. The following are the better-known flounder species:

  • Atlantic Ocean
    • Gulf flounder (Paralichthys albigutta)
    • Summer flounder (Paralichthys dentatus)
    • Southern flounder (Paralichthys lethostigma)
    • Winter flounder (Pseudopleuronectes americanus)
    • Atlantic Halibut (Hippoglossus hippoglossus)
  • European waters
    • European flounder (Platichthys flesus)
    • Witch flounder (Glyptocephalus cynoglossus)
  • North Pacific Ocean
    • Halibut (Hippoglossus stenolepis)
    • Olive flounder (Paralichthys olivaceus)

Why flounder is a good replacement for trout:

  • Flounder has a mild to sweet flavor similar to brook trout.
  • Flounder can substitute for brown trout if a fishy flavor is undesirable.
  • Flounder has a similar tender texture.
  • Flounder has almost half the number of calories.
  • Flounder is more affordable than trout.
  • Flounder and trout have similar levels of mercury.

Cooking comparison between flounder and trout:

  • They can be cooked using similar methods like baking, frying, poaching, roasting and sautéing. 
  • Flounder fillets will probably be smaller than trouts.

Macro comparison

The following table is a side-by-side comparison of some nutrients contained in 3 ounces of raw flounder and raw freshwater trout.

  Freshwater Trout, raw (3 ounces) Flounder, raw (3 ounces)
Calories 109 59
Protein 16.9 g 10.5 g
Total fat 2.4 g 1.6 g
Omega-3 0.56 g 0.23 g
Potassium 342 mg 136 mg
Calcium 28.8 mg 17.9 mg

Nutrient Resources 1 2 3 4

8. Tilapia

Since 2002, tilapia has been the 4th most consumed fish in the United States. It is a common name for various species of cichlid fish.

Why tilapia is a good replacement for trout:

  • Tilapia is a good substitute for brook trout due to its mild taste.
  • Substitute tilapia for brown trout if a fishy flavor is undesirable.
  • Tilapia has a similar tender texture.
  • Tilapia has fewer calories.
  • Tilapia is more affordable than trout.
  • Tilapia and freshwater trout are listed on the best choices for mercury list.

Cooking comparison between tilapia and trout:

  • They can be cooked using similar methods like roasting, grilled, poached, broiled and fried.
  • Tilapia fillets will be smaller than trout fillets.

Macro comparison

The following table is a side-by-side comparison of some nutrients contained in 3 ounces of raw tilapia and raw freshwater trout.

  Freshwater Trout, raw (3 ounces) Tilapia, raw (3 ounces)
Calories 109 82
Protein 16.9 g 17.2 g
Total fat 2.4 g 1.4 g
Omega-3 0.56 g 0.15 g
Potassium 342 mg 256 mg
Calcium 28.8 mg 8.5 mg

Nutrient Resources 1 2 3 4 11

Find out what fish are good substitutes for sea bass in my article, Sea Bass Substitutes: 10 Healthy Alternatives.

9. Red Grouper

Red grouper are found in the west Atlantic Ocean from Massachusetts through the Gulf of Mexico and down to Brazil.

Why red grouper is a good replacement for trout:

  • Red grouper has a mild flavor similar to brook trout.
  • Its a good substitute for brown trout if a fishy taste is undesired.
  • Red grouper has a firmer texture.
  • Grouper has fewer calories.

Cooking comparison between red grouper and trout:

  • They can be cooked using similar methods like grilling, searing, poached, broiled and fried.
  • Red grouper is difficult to overcook.
  • Red grouper has smaller fillets and less cooking time.

Macro comparison

The following table is a side-by-side comparison of some nutrients contained in 3 ounces of raw grouper and raw trout.

  Freshwater Trout, raw (3 ounces) Grouper, raw (3 ounces)
Calories 109 78
Protein 16.9 g 16.5 g
Total fat 2.4 g 0.86 g
Omega-3 0.56 g 0.22 g
Potassium 342 mg 411 mg
Calcium 28.8 mg 23.0 mg

Nutrient Resources 1 2 3 4 12

red grouper dinner
Trout Replacements – Red grouper dinner

10. Atlantic Mackerel

There are various types of mackerel. When most people refer to mackerel, they are referring to Atlantic mackerel. 

Atlantic mackerel are found in the western Atlantic Ocean from Canada down to the eastern coast of the United States to North Carolina. In the eastern Atlantic Ocean, they are found from Iceland and Norway and south to Mauritania.

Why Atlantic mackerel is a good replacement for trout:

  • Atlantic mackerel’s flavor is medium. Therefore, it’s stronger than brook trout but not as fishy as brown trout.
  • Mackerel has a firmer texture.
  • Mackerel is rich in omega-3 fatty acids.
  • Mackerel costs less than trout.
  • Atlantic mackerel has similar mercury levels as trout.

Cooking comparison between mackerel and trout:

  • Mackerel can be cooked using similar methods like grilling, searing, poached, baked, broiled and fried.
  • Mackerel is difficult to overcook due to its oily, fat content.
  • Atlantic mackerel may have smaller size fillets.

Macro comparison

The following table is a side-by-side comparison of some nutrients contained in 3 ounces of raw mackerel and raw trout.

  Freshwater Trout, raw (3 ounces) Atlantic Mackerel, raw (3 ounces)
Calories 109 174
Protein 16.9 g 15.8 g
Total fat 2.4 g 12.0 g
Omega-3 0.56 g 2.13 g
Potassium 342 mg 267 mg
Calcium 28.8 mg 10.2 mg

Nutrient Resources 1 2 3 4 13

11. Tuna

Tuna inhabit the open waters and live near the coast and offshore. They are found in The Atlantic, Pacific and Indian Ocean, Mediterranean Sea and the Gulf of Mexico.

Why tuna is a good replacement for trout:

  • Tuna’s flavor is strong and slightly fishy. Therefore, it’s stronger than brook trout but not as fishy as brown trout.
  • Tuna has a mushy but firmer texture.
  • Tuna has fewer calories.
  • Tuna costs less than trout.

Cooking comparison between tuna and trout:

  • Tuna can be cooked using similar methods like grilling, searing, poached, baked, broiled and fried.
  • Tuna fillets can vary in size depending on the type.
  • Matching the same size fillet as trout shouldn’t be difficult.

Macro comparison

The following table is a side-by-side comparison of some nutrients contained in 3 ounces of raw tuna and raw trout.

  Freshwater Trout, raw (3 ounces) Tuna, raw (3 ounces)
Calories 109 93
Protein 16.9 g 21.0 g
Total fat 2.4 g 0.5 g
Omega-3 0.56 g 0.09 g
Potassium 342 mg 375 mg
Calcium 28.8 mg 3.4 mg

Nutrient Resources 1 2 3 4 14 15

Avoid bigeye tuna which is high in mercury.

12. Tilefish

Tilefish are found in the Atlantic Ocean from Florida up to Canada. They like living on the ocean bottom and hiding in crevices and ledges.

Why tilefish is a good replacement for trout:

  • Tilefish’s flavor is mild and sweet making it a good substitute for brook trout.
  • Its a good substitute for brown trout if you’re looking to avoid a fishy flavor.
  • Tilefish has fewer calories.
  • It has a similar price as trout.

Cooking comparison between tilefish and trout:

  • Tilefish can be cooked using similar methods like frying, poached, baked, broiled and sauté.
  • Tilefish fillets can vary in size.
  • Matching the same size as trout shouldn’t be difficult.

Macro comparison

The following table is a side-by-side comparison of some nutrients contained in 3 ounces of raw tilefish and raw trout.

  Freshwater Trout, raw (3 ounces) Tilefish, raw (3 ounces)
Calories 109 82
Protein 16.9 g 14.9 g
Total fat 2.4 g 1.9 g
Omega-3 0.56 g 0.49 g
Potassium 342 mg 368 mg
Calcium 28.8 mg 22.1 mg

Nutrient Resources 1 2 3 4 16

Additional Resources 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33

Read Next – More Trout Articles!

Trout vs Bass – What’s The Difference? Let’s Compare

Brook Trout vs Brown Trout – Let’s Compare The Differences

Rainbow Trout vs Salmon: Is One Better?

Trout vs Salmon: Is One More Healthier Than The Other?

 

Article Resources: Foods For Anti-Aging follows strict guidelines to ensure our content is the highest journalistic standard. It's our mission to provide the reader with accurate, honest and unbiased guidance. Our content relies on medical associations, research institutions, government agencies and study resources. Learn more by reading our editorial policy.
  1. USDA: Fish, trout, mixed species, raw[][][][][][][][][][][][]
  2. USDA: Fish, trout, brook, raw, New York State[][][][][][][][][][][][]
  3. New Zealand Food Composition Data: Trout, brown, flash, raw[][][][][][][][][][][][]
  4. Cornell University: Trout Nutritional Information: Brook Trout, raw[][][][][][][][][][][][]
  5. USDA: Fish, trout, rainbow, wild, raw[]
  6. USDA: Fish, sea bass, mixed species, raw[]
  7. USDA: Chilean Seabass[]
  8. USDA: Fish, bass, fresh water, mixed species, raw[]
  9. USDA: Fish, halibut, Atlantic and Pacific, raw[]
  10. USDA: Fish, pollock, Alaska, raw[]
  11. USDA: Fish, tilapia, raw[]
  12. USDA: Fish, grouper, mixed species, raw[]
  13. USDA: Fish, mackerel, Atlantic, raw[]
  14. Nutrition Value: Tuna, raw, fresh[]
  15. FDA: Fish, tuna, fresh, yellowfin, raw[]
  16. USDA: Fish, tilefish, raw[]
  17. National Park Service: Brown Trout[]
  18. U.S. Fish & Wildlife Service: Brook trout[]
  19. The National Wildlife Federation: Brook Trout[]
  20. Chesapeake Bay Program: Brook Trout[]
  21. Wikipedia: Brook trout[]
  22. Maryland Department of Natural Resources: Brook Trout[]
  23. U.S. Fish & Wildlife Service: Largemouth bass[]
  24. Florida Fish and Wildlife Conservation Commission: Spotted Bass[]
  25. NOAA Fisheries: Chilean Sea Bass Frequently Asked Questions[]
  26. Sea Grant California: White Seabass[]
  27. U.S. Fish and Wildlife Service: Rainbow Trout[]
  28. NOAA Fisheries: Alaska Pollock[]
  29. Wikipedia: Tilapia[]
  30. NOAA Fisheries: Red Grouper[]
  31. Mass.gov: Learn about Atlantic mackerel[]
  32. NOAA Fisheries: Atlantic Yellowfin Tuna[]
  33. Wikipedia: Tilefish[]

Kevin Garce

Kevin Garce is a Certified Health Coach who encourages people by informing them on nutrition and food topics important to them. His years of research and knowledge inspire people to achieve their goals. Read more here About Me

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