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
Haddock baked with tomato, olive and caper
Haddock baked in a sharp tomato sauce with olives and capers.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 22 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 160 g haddock fillets cook through in 10 to 14 minutes covered at 190°C
- Photograph the finished pan
- Time
- About 42 min
- estimated
- Serves
- 2
- see below
- Energy
- 365 kcal
- per serving
- Protein
- 32 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish. Check the labels on packaged ingredients:
- chopped tomatoes. Tinned tomatoes vary in added salt; the sodium figure uses a standard salted tin.
- black olives. Olives are packed in brine and are salty; rinsing removes some of it.
- capers. Capers are packed in salted brine or vinegar. Rinsing them lowers the salt; the figure here is for drained capers as the record gives them.
Cooking steps
Heat the oven to 190°C / 375°F (170°C fan). Boil the potatoes for 15 to 18 minutes.
Rinse the capers under cold water and drain them. This matters more than it sounds.
Soften the sliced garlic in the oil in an ovenproof pan for 2 minutes, add the tomatoes and simmer for 12 minutes, until thickened.
Stir in the olives and the rinsed capers.
Lay the haddock fillets on top of the sauce, cover the pan and bake for 10 to 14 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 the parsley over and serve with the potatoes.
The useful detail
Rinse the capers before they go in. Straight from the jar they carry enough salt to take over the sauce entirely, and once it is in there is no taking it out.
Make it work for you
One serving is 160 g of haddock with half the sauce and potatoes. 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.
Cod instead of haddock
Firmer and in larger flakes. The same timing.
Per serving: about 15 kcal more, about 2 g more protein, about the same fat.
Leave out the olives
Sharper and much lighter. Add a few more capers if you want the salt back.
Bread instead of potatoes
Better for mopping the sauce, and a good deal more calories for the weight.
Per serving: about 20 kcal more, about 2 g more protein, about 1 g more 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 dinner where a very lean white fish carries the protein and the sauce supplies all the flavour without any fat beyond the oil.
| Energy | 365 kcal |
|---|---|
| Protein | 32 g |
| Fat | 11 g |
| of which saturates | 2 g |
| Carbohydrate | 37 g |
| of which sugars | 6 g |
| Fibre | 8 g |
| Sodium | 1,000 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 |
| garlic | 10 g | FDC 169230Garlic, raw | 15 kcal | 0.6 g |
| olive oil | 14 g | FDC 171413Oil, olive, salad or cooking | 121 kcal | 0.0 g |
| chopped tomatoes | 400 g | FDC 170051Tomatoes, red, ripe, canned, packed in tomato juice | 64 kcal | 3.2 g |
| black olives | 50 g | FDC 169094Olives, ripe, canned (small-extra large) | 58 kcal | 0.4 g |
| capers | 20 g | FDC 172238Capers, canned | 5 kcal | 0.5 g |
| haddock | 320 g | FDC 171964Fish, haddock, raw | 237 kcal | 52.2 g |
| parsley | 10 g | FDC 170416Parsley, fresh | 4 kcal | 0.3 g |
| Whole recipe | Divided by 2 | 734 kcal | 63.4 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. The tomato base keeps on its own and will take a fresh piece of fish another day.
- 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