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
Cod and chickpea fritters
Soft-centred cod and chickpea fritters with a parsley yoghurt dip.
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 mixture shapes into six fritters
- Confirm the bake time
- Photograph the finished plate
- Time
- About 50 min
- estimated
- Serves
- 2
- see below
- Energy
- 410 kcal
- per serving
- Protein
- 37 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains eggs, fish, gluten, milk. Check the labels on packaged ingredients:
- dried breadcrumbs. Breadcrumbs can contain soya or milk; check the label.
Cooking steps
Put the cod in a pan, just cover it with water and bring to a bare simmer. Poach for 5 to 6 minutes, until it is opaque and flakes.
Cooked when: 63°C / 145°F, or until the flesh is opaque and flakes easily. A food thermometer is the reliable way to tell.
Lift the fish out, let it cool for a few minutes and flake it, checking for bones.
Heat the oven to 200°C / 400°F (180°C fan) and line a tray. Mash the chickpeas roughly with a fork, leaving plenty of texture, then mix with the fish, egg and breadcrumbs.
Shape into six fritters, put them on the tray, brush with the oil and bake for 18 to 20 minutes, until golden and set right through.
Cooked when: 71°C / 160°F in the centre. A food thermometer is the reliable way to tell.
Steam the carrots for 6 to 8 minutes. Stir the parsley into the yoghurt and serve with the fritters.
The useful detail
Leave some chickpea texture rather than blending completely smooth. Blended, the mixture turns to a paste that bakes dense; roughly mashed, the fritters stay light.
Make it work for you
One serving is Three fritters with carrots and half the dip. 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.
Haddock instead of cod
Finer flakes, and the same safe endpoint.
Per serving: about 10 kcal less, about 2 g less protein, about the same fat.
Tinned tuna instead of poached cod
Skips the poaching. Use 200 g drained; the mixture is drier, so add a spoonful of the yoghurt.
Per serving: about 15 kcal less, about 3 g less protein, about the same fat.
Gluten-free breadcrumbs
Bind the same way. Nutrition is not recalculated.
Allergens: Removes gluten.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
Fish and pulses together: the chickpeas bring fibre that a plain fishcake would not, and the fritters are baked rather than fried.
| Energy | 410 kcal |
|---|---|
| Protein | 37 g |
| Fat | 10 g |
| of which saturates | 2 g |
| Carbohydrate | 43 g |
| of which sugars | 13 g |
| Fibre | 9 g |
| Sodium | 530 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 |
|---|---|---|---|---|
| cod | 250 g | FDC 171955Fish, cod, Atlantic, raw | 205 kcal | 44.5 g |
| chickpeas | 180 g | FDC 173800Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | 250 kcal | 12.7 g |
| eggs | 56 g | FDC 171287Egg, whole, raw, fresh | 80 kcal | 7.0 g |
| dried breadcrumbs | 25 g | FDC 174928Bread, crumbs, dry, grated, plain | 99 kcal | 3.3 g |
| olive oil | 4.5 g | FDC 171413Oil, olive, salad or cooking | 40 kcal | 0.0 g |
| carrot | 200 g | FDC 170393Carrots, raw | 82 kcal | 1.9 g |
| plain yoghurt | 100 g | FDC 170886Yogurt, plain, low fat | 63 kcal | 5.3 g |
| parsley | 5 g | FDC 170416Parsley, fresh | 2 kcal | 0.1 g |
| Whole recipe | Divided by 2 | 821 kcal | 74.8 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
Sardine, lemon and parsley spaghetti
Spaghetti with sardines, parsley and a light lemon finish.
About 20 min · 450 kcal · 31 g protein per serving