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
Crab and courgette cakes
Baked crab cakes with courgette and a lemon 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 cakes hold together at this crumb ratio
- Confirm the bake time
- Photograph the finished plate
- Time
- About 45 min
- estimated
- Serves
- 2
- see below
- Energy
- 370 kcal
- per serving
- Protein
- 32 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains crustaceans, eggs, gluten, milk. Check the labels on packaged ingredients:
- dried breadcrumbs. Breadcrumbs can contain soya or milk; check the label.
Cooking steps
Heat the oven to 200°C / 400°F (180°C fan) and line a baking tray. Boil the potatoes for 15 to 20 minutes, until tender, then drain.
Squeeze the grated courgette hard in a clean tea towel until it stops dripping.
Mix the courgette with the crab, egg and breadcrumbs and shape into four cakes. Put them on the tray and brush the tops with the oil.
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.
Stir the lemon juice into the yoghurt and serve with the cakes and potatoes.
The useful detail
Check crab carefully for shell fragments before mixing. Spread it thinly on a plate and go through it with your fingers; a fragment is easy to miss in the bowl and impossible to find later.
Make it work for you
One serving is Two cakes with 125 g of potatoes 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.
Tinned tuna instead of crab
Firmer and less sweet, and much cheaper.
Per serving: about 5 kcal more, about 2 g more protein, about the same fat.
Allergens: Removes crustaceans; adds fish.
Cooked prawns, chopped
Springier pieces rather than flakes.
Per serving: about 20 kcal more, about 7 g more protein, about 1 g less fat.
Gluten-free breadcrumbs
Bind in 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.
Crab is a very lean shellfish, so these cakes are high in protein for their size. Most of the energy is in the potatoes and the breadcrumbs.
| Energy | 370 kcal |
|---|---|
| Protein | 32 g |
| Fat | 8 g |
| of which saturates | 2 g |
| Carbohydrate | 42 g |
| of which sugars | 8 g |
| Fibre | 4 g |
| Sodium | 660 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 | 250 g | FDC 170026Potatoes, flesh and skin, raw | 193 kcal | 5.1 g |
| courgette | 150 g | FDC 169291Squash, summer, zucchini, includes skin, raw | 26 kcal | 1.8 g |
| cooked crab meat | 220 g | FDC 174205Crustaceans, crab, blue, cooked, moist heat | 183 kcal | 39.3 g |
| eggs | 56 g | FDC 171287Egg, whole, raw, fresh | 80 kcal | 7.0 g |
| dried breadcrumbs | 35 g | FDC 174928Bread, crumbs, dry, grated, plain | 138 kcal | 4.7 g |
| olive oil | 4.5 g | FDC 171413Oil, olive, salad or cooking | 40 kcal | 0.0 g |
| plain yoghurt | 120 g | FDC 170886Yogurt, plain, low fat | 76 kcal | 6.3 g |
| lemon juice | 10 g | FDC 167747Lemon juice, raw | 2 kcal | 0.0 g |
| Whole recipe | Divided by 2 | 737 kcal | 64.3 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. Keep the dip separate.
- 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