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Arctic Char with Dijon-Dill Sour Cream Sauce high-protein recipe

Meals · High Protein

Arctic Char with Dijon-Dill Sour Cream Sauce

A lighter take on Swedish chef Tommy Myllymäki's classic röding, this dish delivers 57 grams of protein at 866 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 4
57g protein 871 cal
Prep Time 10 min
Cook Time 15 min
Total Time 25 min

Nutrition per serving

Protein
57 g
Calories
871

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

4 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

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. Lightly oil a baking sheet. Place the fillet skin-side up on the sheet.
  6. 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.
  7. 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.
  8. 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 baked at 300°F (150°C) to an internal temperature of 125°F (52°C) stays incredibly moist with a silky, just-set texture—the same low-temperature technique used at Tommy Myllymäki's two-Michelin-starred restaurant AIRA in Stockholm. The fish cooks gently and evenly, avoiding the dry, flaky result of high-heat methods. The cucumber-apple salad provides bright, crisp contrast to the rich fish, while boiled waxy potatoes soak up the tangy sauce.

The Lighter Choice

Traditional Swedish röding recipes use beurre blanc—a warm emulsified butter sauce that's delicious but heavy. This version substitutes cold sour cream with Dijon and lemon, saving about 28 grams of fat and 235 calories per serving while maintaining the creamy, tangy profile that pairs so well with fatty fish. At 39g fat per serving, this is a weeknight-friendly adaptation of a restaurant dish.

Luxury Upgrades

To elevate toward Tommy's restaurant presentation: grate 2 tablespoons fresh horseradish (pepparrot) over the finished dish—the sharp, pungent heat is a signature element of Swedish fish preparations. Add 1-2 tablespoons bright orange trout roe per plate for briny pop and jewel-like appearance. Scatter peppery watercress for color contrast, or add fresh chervil alongside the dill for a more complex, delicate anise note.

The Full Restaurant Experience

For Tommy's authentic beurre blanc, replace the sour cream sauce entirely: Simmer 1/2 cup white wine with 1 tablespoon white wine vinegar and 1 minced shallot until reduced to 2-3 tablespoons. Remove from heat and whisk in 8 oz (225g) cold butter, one cube at a time, until silky and emulsified. Fold in trout roe gently. This rich, classic sauce pairs beautifully with the char—expect approximately 1,100 calories and 67g fat per serving with this preparation.