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Dolly Varden
Fish
Nutri-ScoreA

Dolly Varden

Salvelinus malma

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Dolly Varden provides 140 kcal, 20g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Dolly Varden is a cold-water fish known for its vibrant colors and rich flavor, often found in North Pacific waters. It is a good source of high-quality protein and essential fatty acids.

Also known as:
Dolly Varden troutSalvelinus malma
Scientific NameSalvelinus malma
Region of OriginNorth America
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories140 kcal
Water
75%
Fiber0g
Total26.0g
Protein
20g(77%)
Fats
6g(23%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin D12 µg (60%)
Vitamin B123 µg (125%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium30 µg (55%)
Phosphorus200 mg (20%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in omega-3 fatty acids, which are beneficial for heart health and reducing inflammation.
✓High in protein, supporting muscle growth and repair.
✓Contains essential vitamins and minerals, including Vitamin D and selenium, which are important for immune function.
✓Low in carbohydrates, making it suitable for low-carb diets.

Possible Risks & Side Effects

!May contain environmental contaminants such as mercury, so consumption should be moderated, especially for pregnant women.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best enjoyed grilled or baked to preserve its delicate flavor. Avoid overcooking to maintain moisture.

Smart Selection & Storage

How to Select

Choose fish that is firm to the touch, with bright eyes and a fresh smell. Avoid any that appear dull or have a strong odor.

How to Store

Store in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze it.

Myths vs Realities

MythDolly Varden is the same as salmon.
RealityWhile both are fish, Dolly Varden belongs to the trout family and has distinct characteristics.
MythAll fish are low in mercury.
RealityMercury levels vary by species; Dolly Varden can contain mercury, so consumption should be moderated.
MythYou can eat Dolly Varden raw like sushi.
RealityRaw consumption is not safe unless properly sourced and prepared to eliminate parasites.

Healthy Recipes

Grilled Dolly Varden with Lemon Herb Quinoa

A light and refreshing dish featuring grilled Dolly Varden served over a bed of lemon herb quinoa, perfect for a healthy dinner.

Ingredients
  • 2 Dolly Varden fillets
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 1 lemon (juiced and zested)
  • 2 tablespoons olive oil
  • 1 tablespoon fresh parsley (chopped)
  • 1 tablespoon fresh dill (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. Rinse quinoa under cold water, then cook it in vegetable broth according to package instructions.
  2. 2. While quinoa cooks, season Dolly Varden fillets with olive oil, lemon juice, salt, and pepper, then grill for 4-5 minutes on each side.
  3. 3. Once quinoa is cooked, mix in lemon zest, parsley, dill, and serve with grilled fish on top.

Dolly Varden Ceviche with Avocado

A vibrant and zesty ceviche made with fresh Dolly Varden, lime juice, and creamy avocado, perfect as an appetizer or light meal.

Ingredients
  • 1 cup Dolly Varden (cubed)
  • 1/2 cup lime juice
  • 1 avocado (diced)
  • 1/2 red onion (finely chopped)
  • 1 jalapeño (seeded and diced)
  • 1/4 cup cilantro (chopped)
  • Salt to taste
Instructions
  1. 1. In a bowl, combine cubed Dolly Varden and lime juice, letting it marinate for 30 minutes until fish is opaque.
  2. 2. Add avocado, red onion, jalapeño, cilantro, and salt, gently mixing to combine.
  3. 3. Serve chilled with tortilla chips or on lettuce leaves.

Baked Dolly Varden with Spinach and Feta

A wholesome baked Dolly Varden dish stuffed with a savory mix of spinach and feta cheese, ideal for a nutritious meal.

Ingredients
  • 2 Dolly Varden fillets
  • 2 cups fresh spinach
  • 1/2 cup feta cheese (crumbled)
  • 1 garlic clove (minced)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat oven to 375°F (190°C). Sauté spinach and garlic in olive oil until wilted, then mix in feta cheese.
  2. 2. Place Dolly Varden fillets on a baking dish, season with salt and pepper, and stuff with the spinach mixture.
  3. 3. Bake for 20 minutes or until fish is cooked through and flaky.

Dolly Varden Tacos with Mango Salsa

Delicious Dolly Varden tacos topped with a fresh mango salsa, providing a perfect balance of flavors and textures.

Ingredients
  • 2 Dolly Varden fillets
  • 4 corn tortillas
  • 1 mango (diced)
  • 1/2 red onion (finely chopped)
  • 1 lime (juiced)
  • 1/4 cup cilantro (chopped)
  • Salt and pepper to taste
Instructions
  1. 1. Season Dolly Varden fillets with salt and pepper, then grill or pan-sear until cooked through.
  2. 2. In a bowl, combine mango, red onion, lime juice, cilantro, and salt to make salsa.
  3. 3. Warm tortillas, fill with fish, and top with mango salsa before serving.

Dolly Varden Salad with Citrus Vinaigrette

A refreshing salad featuring grilled Dolly Varden, mixed greens, and a tangy citrus vinaigrette, perfect for a light lunch.

Ingredients
  • 2 Dolly Varden fillets
  • 4 cups mixed greens
  • 1 orange (juiced)
  • 1 tablespoon olive oil
  • 1 teaspoon honey
  • Salt and pepper to taste
Instructions
  1. 1. Grill Dolly Varden fillets until cooked through, then slice into strips.
  2. 2. In a small bowl, whisk together orange juice, olive oil, honey, salt, and pepper to create vinaigrette.
  3. 3. Toss mixed greens with vinaigrette, top with fish strips, and serve.

Dolly Varden Stir-Fry with Broccoli and Bell Peppers

A colorful stir-fry featuring Dolly Varden, broccoli, and bell peppers, packed with nutrients and flavor.

Ingredients
  • 2 Dolly Varden fillets (sliced)
  • 2 cups broccoli florets
  • 1 red bell pepper (sliced)
  • 1 tablespoon soy sauce
  • 1 tablespoon sesame oil
  • 2 garlic cloves (minced)
  • Salt and pepper to taste
Instructions
  1. 1. Heat sesame oil in a pan, add garlic, and sauté until fragrant.
  2. 2. Add sliced Dolly Varden and cook until just opaque, then add broccoli and bell pepper, stirring until tender.
  3. 3. Drizzle with soy sauce, season with salt and pepper, and serve hot.

Dolly Varden and Sweet Potato Cakes

Crispy and flavorful cakes made with Dolly Varden and sweet potatoes, served with a yogurt dipping sauce for a healthy snack.

Ingredients
  • 1 cup cooked Dolly Varden (flaked)
  • 1 cup mashed sweet potatoes
  • 1/4 cup breadcrumbs
  • 1 egg
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • 1/2 cup Greek yogurt (for dipping)
Instructions
  1. 1. In a bowl, mix flaked Dolly Varden, mashed sweet potatoes, breadcrumbs, egg, cumin, salt, and pepper.
  2. 2. Form mixture into small patties and pan-fry in a non-stick skillet until golden brown on both sides.
  3. 3. Serve warm with Greek yogurt for dipping.

Dolly Varden Pesto Pasta

A delightful pasta dish featuring Dolly Varden tossed with whole wheat pasta and homemade basil pesto for a nutritious meal.

Ingredients
  • 2 Dolly Varden fillets
  • 8 oz whole wheat pasta
  • 1 cup fresh basil leaves
  • 1/4 cup pine nuts
  • 1/4 cup Parmesan cheese
  • 1/2 cup olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Cook whole wheat pasta according to package instructions, then drain.
  2. 2. In a food processor, blend basil, pine nuts, Parmesan, olive oil, salt, and pepper to make pesto.
  3. 3. Sauté Dolly Varden fillets until cooked, then flake and toss with pasta and pesto before serving.

Dolly Varden Sushi Rolls

Healthy sushi rolls made with Dolly Varden, avocado, and cucumber, wrapped in nori for a fun and nutritious meal.

Ingredients
  • 1 cup cooked Dolly Varden (sliced)
  • 1 avocado (sliced)
  • 1 cucumber (julienned)
  • 4 sheets nori
  • 2 cups sushi rice (cooked)
  • Soy sauce for dipping
Instructions
  1. 1. Lay a sheet of nori on a bamboo mat, spread a layer of sushi rice evenly over it.
  2. 2. Arrange slices of Dolly Varden, avocado, and cucumber on top of the rice.
  3. 3. Roll tightly, slice into pieces, and serve with soy sauce.

Smoked Dolly Varden with Dill Cream Cheese

A sophisticated appetizer featuring smoked Dolly Varden paired with a creamy dill cheese spread, perfect for entertaining.

Ingredients
  • 8 oz smoked Dolly Varden
  • 4 oz cream cheese (softened)
  • 2 tablespoons fresh dill (chopped)
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
  • Whole grain crackers for serving
Instructions
  1. 1. In a bowl, mix cream cheese, dill, lemon juice, salt, and pepper until well combined.
  2. 2. Spread dill cream cheese on whole grain crackers, top with slices of smoked Dolly Varden.
  3. 3. Serve as an elegant appetizer.

Frequently Asked Questions (FAQ)

What is the best way to cook Dolly Varden?

Grilling or baking are recommended methods to enhance its flavor while keeping it moist.

Is Dolly Varden sustainable?

Sustainability varies by region; check local fisheries for sustainable practices.

How often can I eat Dolly Varden?

Due to potential mercury content, it's advisable to limit consumption to 1-2 times per week.

What are the health benefits of eating Dolly Varden?

It provides high-quality protein, omega-3 fatty acids, and essential vitamins and minerals.

Can I eat Dolly Varden raw?

Raw consumption is not recommended unless sourced from a reputable supplier due to potential parasites.

What dishes can I make with Dolly Varden?

It can be used in tacos, salads, or served with a side of vegetables.

How should I store fresh Dolly Varden?

Keep it refrigerated and consume within 1-2 days for optimal freshness.

Is Dolly Varden high in mercury?

It can contain mercury; moderation is key, especially for vulnerable populations.

Related Superfoods
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Comparisons
Dolly Varden vs Alaska Plaice Fillet Dolly Varden vs Albacore Tuna Dolly Varden vs Albacore Tuna
Nutrients
Protein in Dolly Varden Calories in Dolly Varden Vitamin-c in Dolly Varden Magnesium in Dolly Varden
Featured Guides
Health Benefits of Dolly Varden Healthy Recipes with Dolly Varden
Rankings
Fish high in vitamin-b12 Fish high in vitamin-d Fish low in carbohidratos Fish low in índice glucémico