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 with leek, potato and dill
Cod steamed over soft leeks and potatoes in a light dill broth.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 21 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 2 cm potato dice are tender in 12 to 15 minutes covered
- Confirm 160 g cod fillets cook through in 7 to 9 minutes
- Photograph the finished bowl
- Time
- About 40 min
- estimated
- Serves
- 2
- see below
- Energy
- 390 kcal
- per serving
- Protein
- 34 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish. Check the labels on packaged ingredients:
- vegetable stock. Vegetable stock often contains celery, and some contain milk or gluten; check the label, especially if you need it vegan.
Cooking steps
Slice the leeks into rounds and wash them in a bowl of cold water, lifting them out rather than draining, so the grit stays behind.
Soften the leeks in the oil in a wide lidded pan over medium-low heat for 8 minutes, without colouring them.
Add the potatoes, cut into 2 cm dice, and the stock. Cover and simmer for 12 to 15 minutes, until a knife slides into the potato easily.
Lay the cod fillets on top of the vegetables rather than down in the liquid, cover, and cook for 7 to 9 minutes.
Cooked when: 63°C / 145°F, or until the flesh is opaque and flakes easily. A food thermometer is the reliable way to tell.
Scatter over the chopped dill and the lemon juice and serve in shallow bowls with the broth.
The useful detail
Wash sliced leeks by lifting them out of the water rather than tipping the bowl into a sieve. Grit hides between the layers, sinks when you agitate it, and pours straight back over them if you drain.
Make it work for you
One serving is 160 g of cod with half the leek and potato and some of the broth. 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 flaked and a little softer. The same timing.
Per serving: about 15 kcal less, about 2 g less protein, about the same fat.
Fresh parsley instead of dill
Cleaner and less aniseed. Use the same weight.
Per serving: about the same energy, about the same protein, about the same fat.
Chicken stock instead of vegetable
Rounder and more savoury under the fish.
Per serving: about the same energy, about 1 g more 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.
A light dinner where the potato is inside the dish rather than beside it, so the portion stays sensible without feeling like a side has been withheld.
| Energy | 390 kcal |
|---|---|
| Protein | 34 g |
| Fat | 9 g |
| of which saturates | 1 g |
| Carbohydrate | 46 g |
| of which sugars | 7 g |
| Fibre | 5 g |
| Sodium | 560 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 |
|---|---|---|---|---|
| leek | 250 g | FDC 169246Leeks, (bulb and lower leaf-portion), raw | 153 kcal | 3.8 g |
| olive oil | 14 g | FDC 171413Oil, olive, salad or cooking | 121 kcal | 0.0 g |
| potatoes | 300 g | FDC 170026Potatoes, flesh and skin, raw | 231 kcal | 6.1 g |
| vegetable stock | 295 g | FDC 171583Soup, vegetable broth, ready to serve | 15 kcal | 0.7 g |
| cod | 320 g | FDC 171955Fish, cod, Atlantic, raw | 262 kcal | 57.0 g |
| fresh dill | 10 g | FDC 172233Dill weed, freshFresh dill is 43 kcal per 100 g on FoodData Central 172233, so the few grams a recipe uses add 2 or 3 kcal. That record has no sugars value, so the dill is listed here rather than counted, which keeps the recipe's sugars calculable. | · | · |
| lemon juice | 15 g | FDC 167747Lemon juice, raw | 3 kcal | 0.1 g |
| Whole recipe | Divided by 2 | 785 kcal | 67.7 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. Ingredients marked “Not calculated” are excluded and could add at most 3 kcal to the whole recipe. 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. The leek and potato base keeps well on its own and will take a fresh piece of fish.
- 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