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
Hake in green parsley sauce
Hake with peas and potatoes in a fresh parsley 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
What still needs a real kitchen
- Confirm the sauce thickens with 10 g of flour to 200 ml of stock
- Photograph the finished plate
- Time
- About 35 min
- estimated
- Serves
- 2
- see below
- Energy
- 325 kcal
- per serving
- Protein
- 32 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish, gluten. 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
Boil the potatoes for 12 to 15 minutes, until tender, then drain.
Meanwhile, warm the oil in a wide pan over medium-low heat. Stir in the flour and cook for a minute, then add the stock a little at a time, whisking, until smooth.
Lay the hake in the sauce, add the peas and cook gently for 8 to 10 minutes, spooning the sauce over the fish, until it 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.
Take the pan off the heat, stir the parsley through the sauce and serve with the potatoes.
The useful detail
Add parsley near the end to retain its fresh character. Simmered, it turns drab and tastes of hay; stirred in off the heat, it stays green and sharp.
Make it work for you
One serving is One hake fillet with potatoes, peas and 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.
Cod instead of hake
Firmer, thicker flakes. The safe endpoint is the same.
Per serving: about 10 kcal less, about 1 g less protein, about 1 g less fat.
Haddock instead of hake
Finer flakes and slightly sweeter.
Per serving: about 20 kcal less, about 3 g less protein, about 1 g less fat.
Green beans instead of peas
Firmer, and they take a few minutes longer.
Per serving: about 25 kcal less, about 2 g less 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 lean plate: white fish, potatoes, peas and a sauce thickened with a spoonful of flour rather than cream.
| Energy | 325 kcal |
|---|---|
| Protein | 32 g |
| Fat | 7 g |
| of which saturates | 1 g |
| Carbohydrate | 34 g |
| of which sugars | 4 g |
| Fibre | 5 g |
| Sodium | 460 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 |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| plain flour | 10 g | FDC 169761Wheat flour, white, all-purpose, unenriched | 36 kcal | 1.0 g |
| vegetable stock | 195 g | FDC 171583Soup, vegetable broth, ready to serve | 10 kcal | 0.5 g |
| hake | 280 g | FDC 173713Fish, whiting, mixed species, rawFoodData Central has no hake record. Calculated as whiting, a closely related lean white fish; both are recorded at about 90 kcal and 18 g of protein per 100 g raw. | 252 kcal | 51.3 g |
| frozen peas | 100 g | FDC 170016Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | 77 kcal | 5.2 g |
| parsley | 10 g | FDC 170416Parsley, fresh | 4 kcal | 0.3 g |
| Whole recipe | Divided by 2 | 652 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.
- 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