Dijon-dill salmon with crushed potatoes
Roasted salmon, crushed new potatoes and a cool dill sauce.
About 35 min · 495 kcal · 37 g protein per serving
Baked haddock with pea mash
Haddock with soft potato-pea mash and chopped chives.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
- Confirm the fillets bake through in 12 to 15 minutes
- Photograph the finished plate
- Time
- About 35 min
- estimated
- Serves
- 2
- see below
- Energy
- 320 kcal
- per serving
- Protein
- 30 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish, milk.
Cooking steps
Heat the oven to 190°C / 375°F (170°C fan).
Boil the potatoes for 15 to 20 minutes, adding the peas for the last 3 minutes.
Meanwhile, put the haddock on a lined tray, brush it with half the oil and bake for 12 to 15 minutes, until opaque and flaking.
Cooked when: 63°C / 145°F, or until the flesh is opaque and flakes easily. A food thermometer is the reliable way to tell.
Drain the potatoes and peas, keep a spoonful of peas back, and mash the rest with the milk and the remaining oil.
Stir the whole peas through the mash, top with the haddock and scatter the chives over.
The useful detail
Keep a few peas whole for texture. Mashed entirely, the peas become a green colour and nothing else; left whole, some of them stay sweet and distinct.
Make it work for you
One serving is One haddock fillet with half the mash. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.
Cod instead of haddock
Thicker flakes; give it a minute or two longer.
Per serving: about 10 kcal more, about 2 g more protein, about the same fat.
Unsweetened soya milk in the mash
No real difference.
Per serving: about 5 kcal less, about the same protein, about the same fat.
Allergens: Adds soya; removes milk.
Sweet potato instead of potato
Sweeter and looser; it needs less milk.
Per serving: about 15 kcal more, about 1 g less protein, about the same fat.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
One of the leanest dinners in the collection: white fish with a mash made with milk and oil rather than butter.
| Energy | 320 kcal |
|---|---|
| Protein | 30 g |
| Fat | 6 g |
| of which saturates | 1 g |
| Carbohydrate | 36 g |
| of which sugars | 6 g |
| Fibre | 6 g |
| Sodium | 390 mg |
Show calculation notes
Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.
| Ingredient | Weight used | Source | Energy | Protein |
|---|---|---|---|---|
| potatoes | 300 g | FDC 170026Potatoes, flesh and skin, raw | 231 kcal | 6.1 g |
| frozen peas | 120 g | FDC 170016Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | 92 kcal | 6.3 g |
| milk | 62 g | FDC 171267Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | 31 kcal | 2.0 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| haddock | 280 g | FDC 171964Fish, haddock, raw | 207 kcal | 45.7 g |
| chives | 5 g | FDC 169994Chives, raw | 2 kcal | 0.2 g |
| Whole recipe | Divided by 2 | 643 kcal | 60.3 g |
Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days.
- In the freezer
- The FDA chart gives cooked fish 4 to 6 months in the freezer for best quality.
- Reheating
- Reheat until it reaches 74°C / 165°F, steaming hot throughout.
Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.
Try another recipe
Cod en papillote with fennel
Cod steamed in parchment with fennel and saffron potatoes.
About 40 min · 300 kcal · 29 g protein per serving