Swedish Baked FIsh

Name: Swedish Baked FIsh
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Cuisine: European, British
Ingredients: 4 firm white fish fillets with skin (cod, haddock, pollock or halibut); 3 tsp olive oil; Juice 1/2 lemon; 1 1/2 tsp dijon mustard; 1 tsp caster sugar; 1 tbsp capers, drained and rinsed; 1 tbsp freshly chopped dill; 100g rocket leaves; 200g cherry tomatoes

3 steps

Prep:15minCook:15min

There's plenty of Nordic flavours going on here with the acidic lemon, salty capers, pungent dill and sharp mustard weaving their respective flavours together in the delicious dressing.

Updated at: Thu, 17 Aug 2023 09:48:48 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories173.7 kcal (9%)

Total Fat5.2 g (7%)

Carbs4.5 g (2%)

Sugars3 g (3%)

Protein27.8 g (56%)

Sodium160.9 mg (8%)

Fiber1.2 g (4%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

4white fish fillets

firm, with skin, cod, haddock, pollock or halibut

3 tspolive oil

0.5juice lemon

1 ½ tspdijon mustard

1 tspcaster sugar

1 Tbspcapers

drained and rinsed

1 Tbspdill

freshly chopped

100grocket leaves

200gcherry tomatoes

Instructions

Step 1

Preheat the oven to 200°C (180°C fan) and line a baking tray with foil. Lay the fish fillets on the foil, skin-side down (do not grease the foil). Brush over 1 tsp olive oil and season well. Cook in the oven for 12-15 minutes until the fish is cooked, firm and opaque.

Step 2

Meanwhile, make the dressing by whisking together the remaining 2 tsp olive oil with lemon juice, mustard (to taste), sugar, capers and dill. Season to taste (add a few drops of water if the dressing tastes too sharp). Put the rocket and cherry tomatoes in a bowl and stir through a third of the dressing.

Step 3

Use a fish slice to scoop the fillets off the foil, leaving behind the skin. Divide the salad and fish fillets among 4 plates, then spoon the remaining dressing over the fish. Serve immediately.