Baked Fillets with Lemon-Dill Sauce
Baked Fillets with Lemon-Dill Sauce is a light, elegant dish featuring tender white fish fillets (like cod or haddock) baked until flaky and topped with a creamy, tangy sauce made from lemon juice, fresh dill, and often yogurt or sour cream. It's a classic preparation found in many cuisines, particularly popular in Scandinavian and Mediterranean cooking, where fresh herbs and citrus are used to complement delicate seafood.
🍽️ Nutrition at a glance
This dish is high in protein and relatively low in carbohydrates, making it a lean, nutrient-dense meal. It provides excellent amounts of omega-3 fatty acids (if using oily fish), vitamin B12, selenium, and phosphorus, with a rough calorie ballpark of 250-350 kcal per serving, depending on the sauce and portion size.
Nutrition breakdown
| Calories | 280 kcal |
| Protein | 32 g |
| Carbs | 6 g |
| Fat | 14 g |
| Fiber | 0.5 g |
| Sugar | 2 g |
| Sodium | 350 mg |
| Vitamin B12 | 4.2 µg |
| Selenium | 38 µg |
| Phosphorus | 280 mg |
| Potassium | 420 mg |
| Vitamin D | 1.2 µg |
| Niacin (B3) | 6.5 mg |
| Omega-3 (EPA+DHA) | 0.5 g |
| Magnesium | 45 mg |
Per 1 fillet with sauce (approx. 180 g) · estimated, varies by recipe
💡 What's interesting
Culturally, the combination of lemon and dill is a hallmark of Nordic cuisine, used to brighten rich or fatty foods. Nutritionally, the baking method preserves the fish's delicate nutrients better than frying, and the sauce can be a probiotic-rich source if made with fermented dairy like yogurt.
