Orange Baked Trout with Roasted Fennel and Zucchini
Trout baked in sweet orange juice over caramelised fennel and soft zucchini.
- 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
- Gluten-free dairy-free
Ingredients
- 4 trout fillets, about 6 oz each
- 2 oranges, one juiced and zested, one cut into segments
- 2 fennel bulbs, sliced
- 2 zucchini, sliced into half-moons
- 3 tbsp olive oil
- 2 garlic cloves, sliced
- 2 tbsp fresh dill, chopped
- 1 tsp salt
Method
- Heat the oven to 400°F and toss the fennel and zucchini with oil and salt.
- Roast the vegetables until soft and browning.15 min timer
- Nestle the trout among the vegetables with garlic, orange juice, zest and dill.
- Roast until the fish flakes and reaches 145°F inside.12 min timer
- Set out the kids' share, then scatter the orange segments and dill over the rest.Kids’ plate comes out here
Kids’ plate: Orange fish boats
On the plate: Flaky plain trout, soft zucchini half-moons and orange segments, the dill left off.
Make it a game: The trout fillet is a boat — take a bite and sail a zucchini half-moon across the plate.
Set it aside at step 5, before the grown-ups’ sauce or spice goes on.
Why it works
- Autoimmune protocol (AIP): Fish, vegetables, herbs and olive oil only — the orange brings the sweetness.
- Hashimoto's thyroiditis: A naturally gluten-free and soy-free plate, seasoned with orange and dill.
- Pregnant: Trout is a low-mercury fish, baked fresh and not raw or smoked.
- Toddler (1–3): Flaky fish, soft zucchini and juicy orange in easy little pieces.
- Kid (4–12): Mild sweet fish with orange segments to finish, nothing spicy.
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.
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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, Gluten-free dairy-free recipes.