Crispy-Skin Trout with Orange, Roasted Carrots and Spinach
Golden-skinned trout with a bright orange-rosemary finish, sweet caramelised roasted carrots and garlicky wilted spinach.
- AIP
- Celiac
- Hashimoto's
- Pregnancy
- Toddlers
- Dairy-free
- Alpha-gal
- High blood pressure
- Heart health
- Gluten-free
- Crohn’s and colitis
- High cholesterol
- Paleo
- Kid-friendly
- Sheet pan
- One pan
- Quick
- Gluten-free dairy-free
Ingredients
- 4 fillets (about 600 g) trout fillets, pin bones pulled out
- 3 tbsp olive oil
- 500 g carrots, peeled and halved lengthwise
- 150 g baby spinach
- 2 cloves garlic, thinly sliced
- 1 tsp orange zest
- 2 tbsp orange juice
- 1 tbsp fresh rosemary, chopped
- 1 tsp sea salt
Method
- Toss the carrots with olive oil and salt on a tray.
- Roast until caramelised and tender at the thick end.25 min timer
- Set aside the kids' share of carrots before the garlic goes in.Kids’ plate comes out here
- Sear the trout skin-side down in olive oil until the skin crisps.4 min timer
- Flip and cook to 145°F/63°C at the thickest point.3 min timer
- Wilt the spinach with garlic in the same pan.2 min timer
- Spoon orange juice, zest and rosemary over the fish.
Kids’ plate: Trout Bites and Carrot Boats
On the plate: Plain flaked trout, soft roasted carrot halves and a little spinach, the orange sauce on the grown-ups' side.
Make it a game: The carrot halves are little boats — sail them across the plate to the trout island.
Set it aside at step 3, before the grown-ups’ sauce or spice goes on.
Why it works
- Autoimmune protocol (AIP): No grains, dairy, eggs or nightshades — the orange and rosemary do the seasoning, olive oil does the frying.
- Hashimoto's thyroiditis: Gluten-free throughout, with no soy anywhere: just fish, vegetables, orange and herbs.
- Pregnant: Freshly seared trout, nothing raw, unpasteurised or alcoholic in the pan.
- Toddler (1–3): Flaky mild fish and sweet roasted carrots, easy to pick up piece by piece.
- Kid (4–12): Crispy fish and golden roasted carrot halves built for little hands and dipping.
AIP check: watch for nightshade spices (paprika, chili, cayenne), seed spices (cumin, coriander seed), seed oils and hidden sugar. Gluten gives food ideas, not medical advice: always check labels for allergens and cross-contact.
Cooking for more than one diet?
Add everyone you cook for, with their allergies, diets and ages. Gluten checks this recipe for each of them and tells you what to change for anyone who can’t eat it as written. It’s free.
More AIP recipes
Seared scallops with cauliflower puree
Golden-crusted scallops on a silky, lemony cauliflower puree. A date-night plate that comes together in one pan and half an hour.
Homemade cranberry sauce
Fresh cranberries simmered with orange juice, zest and a little maple syrup until jammy and glossy.
Pan-Seared Duck with Honey-Apple Glaze, Roasted Turnips and Carrots
Crispy-skinned duck with a sweet cider glaze, golden roasted turnips and sweet caramelised carrots — one skillet and one tray.
Kids’ plate: Duck slices with turnip mash and carrot coins
Maple-Rosemary Chicken with Roasted Beets and Carrots
Sticky sheet-pan chicken thighs over sweet caramelised beets and carrots, finished with lemon.
Kids’ plate: Sticky chicken and rainbow veggie sticks
Herbed Lamb Meatballs with Silky Sweet Potato Mash and Broccoli
Small garlicky lamb meatballs with ginger and mint, piled on smooth sweet potato mash with steamed broccoli.
Sheet-Pan Lemon Oregano Shrimp with Roasted Carrots and Zucchini
Juicy garlic-oregano shrimp roasted over sweet carrots and zucchini, finished with lemon and dill.
This recipe also fits: Celiac recipes, Hashimoto's recipes, Pregnancy recipes, Toddlers recipes, Dairy-free recipes, Alpha-gal recipes, High blood pressure recipes, Heart health recipes, Gluten-free recipes, Crohn’s and colitis recipes, High cholesterol recipes, Paleo recipes, Kid-friendly recipes, Sheet pan recipes, One pan recipes, Quick recipes, Gluten-free dairy-free recipes.