Food highlights:

  • Fat-free
  • Contains some: Fibre Vitamin B1 (thiamine) Vitamin B3 (niacin) Vitamin B5 Vitamin B6 Magnesium
  • Can be eaten raw or cooked
  • Suitable to freeze
  • low fat 1.1g 1.1%
  • low sat fat 0.1g .1%
  • low salt 0.0g 0%
  • low sugar 0.0g 0%
*As guideline of daily recommended intake per 100g

Dill

Finely chopped dill adds flavour to soups, potato salads, eggs, fish and grilled meats. It is a good source of vitamins A, C and folate and contains calcium, iron and dietary fibre. In Victoria, dill is at its peak between September and November and between March and May.

What is dill?

Feathery, aromatic dill leaves add an aniseed kick to cured salmon, steaming hot new potatoes and borscht, the classic Russian beetroot soup. Dill seeds are also part of the wonderful aromatic spice blend that is added to biryani, a classic Indian dish of meat (or vegetables) and rice.

The plant originated in Southern Europe and Western Asia and it has been used in cooking and medicinal purposes for many thousands of years. Archaeological records found in Egypt suggest that the herb was used as medicine as far back as 5,000 years ago. In the Middle Ages, dill was used as a remedy for stomach pains and in love potions. In Ancient Greece, it was a sign of wealth, and rich citizens burned dill oil for its pleasant aroma.

In Australia, dill leaves are often used in salads and with fish or eggs. Some European migrants also frequently use dill seed to flavour sauerkraut – fermented, finely cut cabbage that is served alongside sausages and grilled meats.

Varieties

In Australia, dill is not sold by variety. The herb has feathery leaves (similar to fennel fronds), hollow, branching stems and an aniseed flavour. The leaves can be used fresh or dried and both the flower heads and the seeds are used to flavour vinegar, oils and salad dressings.

Why dill is good to eat 

  • Dill is a good source of vitamins A (important for growth and development and the maintenance of your immune system), C (needed for the growth and repair of tissues in the body) and folate.
  • It also contains minerals such as iron (which is involved in the formation of red blood cells), manganese (involved in the regulation of brain and nerve function) and calcium (involved in the regulation of muscle, heart and nerve function and keeping bones strong).
  • Dill contains dietary fibre, which is important for a healthy bowel.
  • Energy – 100 g of dill supplies 180 kJ.

How are they grown and harvested?

Dill is an annual plant that grows for one season and then dies off. Dill grows best when planted in locations that are sunny and dry. The seeds germinate between 14 and 21 days after planting and the plant grows to about 1 m.

Dill can be harvested about eight weeks after planting the seed. If you do not harvest your dill it will start to produce white to yellow flowers and, once this occurs, the plant will stop producing leaves. You can harvest the seed from your plant by cutting the flower stalks just before they begin to ripen and turn brown. Place them in a paper bag in a dry place until the seeds ripen and fall off. When the seeds are well dried, store them in an airtight container until you are ready to plant them.

Choosing dill

Choose dill with fresh-looking, green leaves. Avoid dill that has yellow or wilted leaves.

How to store and keep dill

Store dill wrapped in a damp paper towel and in a plastic bag in the crisper section of your fridge. It will last for up to a week when stored this way.

How to use

  • Make a simple salad – combine sour cream (or natural yoghurt), lemon juice, chopped dill and pepper, then mix with thinly sliced Lebanese cucumber, finely sliced shallots and serve alongside chicken or fish.
  • Try fish parcels – place pieces of white fish (try blue eye or ling) on baking paper, drizzle with lemon juice, add lemon slices, asparagus spears, sliced green onions, dill sprigs and a dot of butter, then seal and bake and serve with extra steamed vegetables (try snow peas and yellow squash).
  • Serve a side of green beans – whisk olive oil, lemon juice, minced garlic, finely chopped shallot and seasoning, then combine with cooked green beans, slices of red onion and roughly chopped dill and serve with meat, chicken or fish.

Content Partner

This page has been produced in consultation with and approved by: Better Health Channel

Last updated: October 2015

Content on this website is provided for information purposes only. Information about a therapy, service, product or treatment does not in any way endorse or support such therapy, service, product or treatment and is not intended to replace advice from your doctor or other registered health professional. The information and materials contained on this website are not intended to constitute a comprehensive guide concerning all aspects of the therapy, product or treatment described on the website. All users are urged to always seek advice from a registered health care professional for diagnosis and answers to their medical questions and to ascertain whether the particular therapy, service, product or treatment described on the website is suitable in their circumstances. The State of Victoria and the Department of Health & Human Services shall not bear any liability for reliance by any user on the materials contained on this website.

Add your comment

Add your comment

Cancel
Max 2000 characters