Recipe description
June 10, 2026
Trout with Roasted Beets and Yogurt Dill Sauce
A gut-friendly trout dish with beets and yogurt-dill sauce for balance.
Fermented Foods
Resistant Starch
Protein Rich
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from beets and colorful plant ingredients.
- Includes probiotic yogurt and omega-3-rich trout for balanced gut-friendly protein.
- Simple weeknight dish with quick prep and minimal steps.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Trout
2
piece
Beetroot
2
piece
Yoghurt, Greek
200
ml
Dill
1
teaspoon
Olive oil
2
tablespoon
Salt
0.5
teaspoon
Pepper
0.5
teaspoon
Instructions
1
Preheat the oven to 200°C (400°F).
2
Wrap the beetroot in aluminum foil and roast in the oven for about 30-40 minutes or until tender.
3
Season the trout with olive oil, salt, and pepper.
4
Place the trout on a baking sheet and bake for about 15-20 minutes until cooked through.
5
In a bowl, mix the yogurt, dill, salt, and pepper to create the sauce.
6
Once the beetroot is cooked, peel and slice it.
7
Serve the baked trout with the roasted beet slices and drizzled with the yogurt dill sauce.
More Recipes For Your Gut
Nutrition
410 kcal
Calories
38 g
Protein
22 g
Carbohydrates
5 g
Fiber
16 g
Sugar
12 g
Fat
3 g
Saturated fat
0.8 g
Salt
FAQ
What makes this dish gut-friendly?
It combines fiber-rich roasted beets with protein-packed yogurt and a dill sauce, supporting digestion and a balanced meal.
Can I substitute trout with another fish?
Yes—firm white fish such as cod, sea bass, or halibut work; adjust cooking time.
Is the yogurt dill sauce dairy-free?
Not dairy-free as written; to make it dairy-free, use a plant-based yogurt or an olive-oil–based sauce.
How do I roast the beets?
Preheat oven to 200–210°C (400–415°F). Toss beets with oil and seasonings; roast until tender (about 25–45 minutes, depending on size).
How long does it take to make this dish?
About 30–40 minutes total.
Can I meal prep this?
Yes. Roast the beets ahead of time; keep the fish and sauce separate; reheat gently.
What are the main nutrients in this dish?
Beets provide fiber and polyphenols; yogurt adds protein and potentially live cultures; dill adds bright flavor.
Is this gluten-free and allergen-aware?
Gluten-free as written; main allergens are dairy and fish. To avoid dairy, use a plant-based yogurt.
What’s a good side to serve with this?
Pair with a grain like quinoa or wild rice and a simple green salad.
How should I store leftovers?
Refrigerate leftovers in sealed containers for 1–2 days; store the sauce separately.
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