Baked trout with a mustard-dill sauce
Baked trout with a mustard-dill sauce is a classic Northern European dish, particularly popular in Scandinavian and German cuisines. It features whole or filleted trout, baked until flaky, and served with a creamy sauce made from mustard, fresh dill, and often a touch of cream or yogurt.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats from the trout, while being low in carbohydrates. It provides a good source of omega-3 fatty acids, vitamin D, and selenium, with a typical serving containing around 350-450 calories.
Nutrition breakdown
| Calories | 380 kcal |
| Protein | 34 g |
| Carbs | 5 g |
| Fat | 24 g |
| Fiber | 1 g |
| Sugar | 2 g |
| Sodium | 480 mg |
| Vitamin D | 14.2 mcg |
| Vitamin B12 | 5.4 mcg |
| Niacin (B3) | 10.2 mg |
| Phosphorus | 350 mg |
| Selenium | 42 mcg |
| Omega-3 (EPA+DHA) | 1.8 g |
| Potassium | 580 mg |
| Vitamin K | 25 mcg |
Per 1 fillet (170 g) with sauce · estimated, varies by recipe
💡 What's interesting
Culturally, this dish reflects the Nordic tradition of preserving and enhancing the natural flavor of freshwater fish with simple, herbaceous sauces. Nutritionally, the mustard-dill sauce adds antioxidants and anti-inflammatory compounds without overwhelming the dish's inherent health benefits.
