Baked Atlantic wolffish with lemon and dill
Baked Atlantic wolffish with lemon and dill is a classic Northern European dish featuring the firm, white flesh of the Atlantic wolffish. The fish is typically seasoned with fresh dill, lemon juice, and butter or olive oil before being baked to a flaky perfection. It is a staple in Scandinavian and North Atlantic coastal cuisines, valued for its simple preparation and clean flavors.
🍽️ Nutrition at a glance
This dish is very high in protein and low in carbohydrates, making it an excellent choice for a lean, nutrient-dense meal. It provides a rich source of omega-3 fatty acids, vitamin D, and selenium, with a typical serving containing roughly 250-300 calories.
Nutrition breakdown
| Calories | 265 kcal |
| Protein | 30 g |
| Carbs | 1 g |
| Fat | 15 g |
| Fiber | 0 g |
| Sugar | 0 g |
| Sodium | 90 mg |
| Vitamin D | 6.2 mcg |
| Selenium | 45 mcg |
| Vitamin B12 | 2.8 mcg |
| Phosphorus | 280 mg |
| Niacin (B3) | 3.5 mg |
| Potassium | 420 mg |
| Magnesium | 40 mg |
| Omega-3 (EPA+DHA) | 1.2 g |
Per 1 fillet (150 g) · estimated, varies by recipe
💡 What's interesting
Atlantic wolffish is often called 'ocean steak' for its dense, meaty texture and is a key species in sustainable fisheries due to its high commercial value. Nutritionally, it stands out for having one of the highest concentrations of omega-3s among white fish, contributing to heart and brain health.
