Arctic Char with Dijon-Dill Sauce high-protein recipe

Meals · High Protein

Arctic Char with Dijon-Dill Sauce (32g Protein)

Name: Arctic Char with Dijon-Dill Sauce
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: Serves 7
Cuisine: French
Ingredients: 2.2 lb arctic char fillet, skin on, pin bones removed; 1 tbsp canola oil; 2 tsp fine sea salt; 0.5 tsp black pepper; 2 lb waxy potatoes, scrubbed; 1 whole cucumber; 1 whole green apple, tart variety; 5 tbsp fresh dill, finely chopped; 4 tbsp lemon juice; 1.33 cups sour cream, full fat; 2 tbsp dijon mustard; 1 tsp lemon zest; 2 tbsp chives, finely sliced

A lighter take on Swedish chef Tommy Myllymäki's classic röding, this dish delivers 32 grams of protein at 498 calories per serving. Arctic char is baked low and slow until silky, then served with boiled potatoes, a tangy cold dill-sour cream sauce (instead of traditional butter-heavy beurre blanc), and a crisp cucumber-apple salad.

Serves 7

32g protein 498 cal

Prep Time 20 min

Cook Time 35 min

Total Time 55 min

Nutrition per serving

Protein: 32 g
Calories: 498
Carbs: 0 g
Fat: 0 g

Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.

Ingredients

7 servings

2.2 lb arctic char fillet, skin on, pin bones removed
1 tbsp canola oil
2 tsp fine sea salt
0.5 tsp black pepper
2 lb waxy potatoes, scrubbed
1 whole cucumber
1 whole green apple, tart variety
5 tbsp fresh dill, finely chopped
4 tbsp lemon juice
1.33 cups sour cream, full fat
2 tbsp dijon mustard
1 tsp lemon zest
2 tbsp chives, finely sliced

Steps

Place potatoes in a large pot, cover with cold salted water, and bring to a gentle boil. Cook until just tender when pierced with a knife, 15-20 minutes depending on size. Drain and keep warm with a lid on.
While potatoes cook, make the cold sauce: Whisk together sour cream, Dijon mustard, lemon zest, and 2 tablespoons lemon juice in a medium bowl. Stir in 3 tablespoons dill, chives, a pinch of salt, and white pepper. Taste and adjust acidity. Refrigerate until serving.
For the cucumber-apple salad: Peel cucumber if skin is thick, halve lengthwise, and scrape out seeds with a spoon. Cut into thin matchsticks or small cubes. Core the apple and cut into similar pieces. Set aside separately until just before serving.
Heat oven to 300°F (150°C) with fan if available. Pat the fish dry with paper towels. Season the flesh side with salt and pepper.
Lightly oil a baking sheet. Place the fillet skin-side up on the sheet.
Bake 12-18 minutes depending on thickness. The fish is done when the internal temperature reaches 125°F (52°C) in the thickest part. The flesh should be just set, still glossy and soft inside.
While fish rests 2-3 minutes, toss the cucumber and apple with remaining 2 tablespoons lemon juice, 2 tablespoons dill, and a pinch of salt.
To serve: Cut potatoes in half if large and divide among 4 plates. Spoon cold sauce generously over the potatoes. Place a portion of fish on top (peel off skin if desired). Add more sauce over the fish, then pile the cucumber-apple salad alongside.

Why This Works

Arctic char is leaner than salmon but equally rich in omega-3s. The low-temperature baking at 300°F keeps the flesh silky and prevents overcooking. The Dijon-dill sour cream sauce adds protein and tangy flavor that complements the mild fish.

Cooking Technique

Bake at 300°F on a sheet pan, skin-side up, for 12-18 minutes. The low temperature gently cooks the fish, keeping it moist. Check for doneness at 12 minutes. The fish should flake easily with a fork. Rest for 2 minutes before serving with the sauce.

The Sauce

While fish rests 2 minutes, whisk sour cream with Dijon mustard and fresh dill. Use canola oil's neutral flavor so it doesn't compete with the Dijon-dill sauce. The fine sea salt seasons both the arctic char fillet, skin on, pin bones removed and enhances the sauce. Serve sauce at room temperature alongside hot fish. The contrast is essential. The sauce adds minimal calories while delivering bold flavor.

Sources Research-Backed

Coastalseafoods coastalseafoods.com Found via search for: Arctic Char with Dijon-Dill Sauce recipe
Sarahscucinabella sarahscucinabella.com Found via search for: Arctic Char with Dijon-Dill Sauce recipe
Debellalicious debellalicious.com Found via search for: Arctic Char with Dijon-Dill Sauce recipe

Frequently Asked Questions

Can I freeze arctic char with dill sauce?

Freeze raw arctic char for up to 3 months. Don't freeze cooked fish. It becomes dry when reheated. The sour cream sauce doesn't freeze well and separates. Make sauce fresh when serving; it only takes 2 minutes.

Is arctic char with dill sauce gluten-free?

Yes. Arctic char, sour cream, Dijon mustard (most brands), dill, and all seasonings are naturally gluten-free. Verify your Dijon brand doesn't contain wheat. The potatoes and cucumber salad are also gluten-free.

Can I use salmon instead of arctic char?

Yes. Salmon has similar fat content and protein (20g per 100g). The cooking technique is identical. Skin-side down first, finish in oven. Arctic char is milder and less oily than salmon. Either works well with the dill sauce.

What temperature should arctic char reach?

125-130°F for medium (slightly translucent center), 135°F for medium-well. Use an instant-read thermometer in the thickest part. The fish continues cooking during the 2-minute rest. Overcooked arctic char becomes dry and flaky.