Wolffish with mustard cream sauce
Wolffish with mustard cream sauce is a classic Northern European dish, particularly popular in Scandinavian and German cuisine. It features firm, white wolffish fillets cooked in a rich, creamy sauce made with Dijon or whole-grain mustard, often with a splash of white wine or cream. The dish highlights the fish's mild, slightly sweet flavor while the sauce adds a tangy, savory depth.
🍽️ Nutrition at a glance
This dish is high in protein and fat due to the fish and cream-based sauce, with minimal carbohydrates. It provides essential nutrients like omega-3 fatty acids, vitamin D, and selenium, with a rough calorie estimate of 400-500 per serving.
Nutrition breakdown
| Calories | 450 kcal |
| Protein | 35 g |
| Carbs | 5 g |
| Fat | 32 g |
| Fiber | 0.5 g |
| Sugar | 1 g |
| Sodium | 600 mg |
| Vitamin D | 10 mcg |
| Selenium | 40 mcg |
| Phosphorus | 300 mg |
| Vitamin B12 | 8 mcg |
| Niacin (B3) | 5 mg |
| Omega-3 (EPA+DHA) | 1.5 g |
| Potassium | 450 mg |
| Magnesium | 40 mg |
Per 1 fillet with sauce (200 g) · estimated, varies by recipe
💡 What's interesting
Wolffish is prized in Nordic countries for its firm, meaty texture that holds up well in creamy sauces, making it a sustainable alternative to overfished species. Nutritionally, it's an excellent source of long-chain omega-3s, which support heart and brain health.
