Dijon-dill salmon with crushed potatoes

Roasted salmon, crushed new potatoes and a cool dill sauce.

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

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Confirm the roasting time for 130 g fillets at 190°C
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Time: About 35 min; estimated
Serves: 2; see below
Energy: 495 kcal; per serving
Protein: 37 g; per serving

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Ingredients for 2 servings

2 servings

Check off ingredients as you go.

300 g new potatoes, new potatoes, halved if large
200 g green beans, trimmed
260 g salmon, Atlantic, farmed, two skinless fillets of about 130 g
10 ml olive oil
100 g Greek yoghurt, plain, 2% fat
10 g Dijon mustard
5 g fresh dill, chopped

Contains fish, milk, mustard. Check the labels on packaged ingredients:

Dijon mustard. Many Dijon mustards also declare sulphites; check the label.

Cooking steps

Heat the oven to 190°C / 375°F (170°C fan).
Put the potatoes in a pan, cover with cold water and bring to the boil. Simmer for 15 to 20 minutes, until a knife slides in easily. Add the green beans for the last 5 to 6 minutes, or steam them over the pan.
Meanwhile, put the salmon on a lined baking tray, brush with half the oil and roast for 12 to 15 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.
Stir the mustard and most of the dill into the yoghurt.
Drain the potatoes and beans. Return the potatoes to the pan and press each one lightly with a fork or the back of a spoon, just until it splits. Turn them through the remaining oil.
Divide the potatoes, beans and salmon between two plates. Spoon over the sauce and scatter with the rest of the dill.

The useful detail

Crush the potatoes gently, one press each. You want split potatoes with rough edges, not mash, so they hold their shape and catch the sauce.

Make it work for you

One serving is One salmon fillet, about 150 g of potatoes, 100 g of green beans and half the sauce. 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.

Fat-free Greek yoghurt instead of 2%
Sharper, which suits the mustard.
Per serving: about 5 kcal less, about the same protein, about 1 g less fat.
Trout fillets of the same weight
Cook in a similar time and take the sauce well. Nutrition is not recalculated for this swap.
Wholegrain mustard
Milder and with more texture. It still contains mustard.
Allergens: Still contains mustard.

Estimated nutrition

Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.

A complete dinner plate: fish, potatoes, a green vegetable and a sauce, all counted. Salmon is an oily fish, which is why the fat figure is higher than for the chicken recipes.

Nutrition per serving
Energy	495 kcal
Protein	37 g
Fat	23 g
of which saturates	5 g
Carbohydrate	35 g
of which sugars	6 g
Fibre	6 g
Sodium	160 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.

Calculation, whole recipe
Ingredient	Weight used	Source	Energy	Protein
new potatoes	300 g	FDC 170026Potatoes, flesh and skin, raw	231 kcal	6.1 g
green beans	200 g	FDC 169961Beans, snap, green, raw	62 kcal	3.7 g
salmon	260 g	FDC 175167Fish, salmon, Atlantic, farmed, raw	541 kcal	53.1 g
olive oil	9 g	FDC 171413Oil, olive, salad or cooking	80 kcal	0.0 g
Greek yoghurt	100 g	FDC 170903Yogurt, Greek, plain, lowfat	73 kcal	9.9 g
Dijon mustard	10 g	FDC 2710085Mustard	7 kcal	0.4 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	994 kcal	73.3 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. 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: Refrigerate within 2 hours of cooking and eat within 3 to 4 days. Keep the sauce separate.
In the freezer: Cooked salmon freezes for 4 to 6 months for best quality. Do not freeze the yoghurt sauce, which separates.
Reheating: Eat cold, or reheat the salmon and potatoes until they reach 74°C / 165°F, steaming hot throughout. Add the sauce after reheating.

Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety and FoodSafety.gov, Safe Minimum Internal Temperatures. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.

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