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Louis Toogood
By Louis Toogood

Swedish Baked FIsh

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
39
Low
Glycemic Load
2
Low

Nutrition per serving

Calories173.6 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

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.