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 trout fish pie
A fish pie with cod, trout, peas and a soft potato topping.
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 sauce thickens with 15 g of flour to 200 ml of milk
- Confirm the bake time
- Photograph the finished pie
- Time
- About 1 hr 5 min
- estimated
- Serves
- 2
- see below
- Energy
- 455 kcal
- per serving
- Protein
- 39 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish, gluten, milk.
Cooking steps
Heat the oven to 190°C / 375°F (170°C fan). Boil the potatoes for 15 to 20 minutes, until tender. Drain, then mash with 50 ml of the milk.
Warm the oil in a saucepan over medium-low heat, stir in the flour and cook for a minute. Add the rest of the milk a little at a time, whisking, and simmer for 3 to 4 minutes, until it thickens.
Add the cod, the trout and the peas and cook gently for 4 to 5 minutes, until the fish 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.
Stir in the dill, tip into a baking dish about 18 by 13 cm, spread the mash over and rough the surface with a fork.
Bake for 20 to 25 minutes, until golden on top and hot all the way through.
Cooked when: 74°C / 165°F, steaming hot throughout. A food thermometer is the reliable way to tell.
The useful detail
Keep fish pieces similar in size. Mixed sizes mean the small pieces are dry by the time the large ones are safe, and in a pie you cannot check them individually.
Make it work for you
One serving is Half the pie, from a dish about 18 by 13 cm. 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.
All cod instead of cod and trout
A leaner, paler pie with a milder flavour.
Per serving: about 45 kcal less, about 2 g less protein, about 4 g less fat.
Salmon instead of trout
Richer, and it colours the sauce pink.
Per serving: about 50 kcal more, about the same protein, about 5 g more fat.
Unsweetened soya milk
Thickens in the same way.
Per serving: about 15 kcal less, about the same protein, about the same fat.
Allergens: Adds soya; removes milk.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A whole pie counted, mash and sauce included. Two fish give it both lean protein and some of the fat of an oily fish.
| Energy | 455 kcal |
|---|---|
| Protein | 39 g |
| Fat | 13 g |
| of which saturates | 3 g |
| Carbohydrate | 45 g |
| of which sugars | 10 g |
| Fibre | 6 g |
| Sodium | 200 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 |
| milk | 260 g | FDC 171267Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D | 129 kcal | 8.5 g |
| rapeseed or other neutral oil | 9 g | FDC 172336Oil, canola | 81 kcal | 0.0 g |
| plain flour | 15 g | FDC 169761Wheat flour, white, all-purpose, unenriched | 55 kcal | 1.5 g |
| cod | 150 g | FDC 171955Fish, cod, Atlantic, raw | 123 kcal | 26.7 g |
| trout | 150 g | FDC 173717Fish, trout, rainbow, farmed, raw | 212 kcal | 29.9 g |
| frozen peas | 100 g | FDC 170016Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | 77 kcal | 5.2 g |
| fresh dill | 5 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. | · | · |
| Whole recipe | Divided by 2 | 907 kcal | 78.1 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. Fish pie reheats better than most fish dishes because the sauce protects it.
- 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