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 tomato and saffron with butter beans
Hake gently cooked in a saffron tomato broth with butter beans.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 20 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 saffron colours the sauce after a 10 minute bloom
- Confirm 150 g hake fillets cook through in 7 to 9 minutes
- Photograph the finished pan
- Time
- About 40 min
- estimated
- Serves
- 2
- see below
- Energy
- 490 kcal
- per serving
- Protein
- 45 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.
Cooking steps
Crush the saffron between your fingers into a small bowl and cover it with a tablespoon of warm water. Leave it to bloom while you start the base.
Soften the diced onion and sliced garlic in the oil in a wide pan over medium-low heat for 8 minutes, without browning.
Add the tomatoes and the saffron with its soaking water and simmer for 10 minutes, until the sauce no longer tastes raw.
Stir in the drained butter beans and warm them through for 3 minutes.
Lay the hake fillets on top, cover and cook for 7 to 9 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 over the parsley and serve straight from the pan.
The useful detail
Crush the saffron and soak it in warm water first. Dropped in dry it sits on the surface and gives up almost nothing; bloomed for ten minutes it colours the whole pan.
Make it work for you
One serving is 150 g of hake with half the beans and broth. 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 and in larger flakes. The same timing.
Per serving: about 10 kcal less, about 1 g less protein, about 1 g less fat.
White beans instead of butter beans
Smaller and firmer.
Per serving: about the same energy, about the same protein, about the same fat.
Smoked paprika instead of saffron
Smoky rather than floral, and a deeper red. Far cheaper.
Per serving: about 5 kcal more, about the same 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 dinner where beans and fish both carry protein, so the portion of fish can be modest and the bowl still reaches a useful number.
| Energy | 490 kcal |
|---|---|
| Protein | 45 g |
| Fat | 10 g |
| of which saturates | 2 g |
| Carbohydrate | 57 g |
| of which sugars | 8 g |
| Fibre | 15 g |
| Sodium | 1,020 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 |
|---|---|---|---|---|
| onion | 120 g | FDC 170000Onions, raw | 48 kcal | 1.3 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 |
| saffron | 0.5 g | FDC 170934Spices, saffronA pinch of saffron weighs about 0.1 g, well under 1 kcal on FoodData Central 170934. That record has no sugars value, so the saffron is listed here rather than counted, which keeps the recipe's sugars calculable. | · | · |
| butter beans | 400 g | FDC 175204Beans, white, mature seeds, cannedFoodData Central has no record for tinned butter beans, which are mature lima beans. Calculated as tinned white beans, the closest tinned bean it records; the two are close in energy and protein, but your tin's label is the exact figure. | 456 kcal | 29.0 g |
| hake | 300 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. | 270 kcal | 54.9 g |
| parsley | 10 g | FDC 170416Parsley, fresh | 4 kcal | 0.3 g |
| Whole recipe | Divided by 2 | 977 kcal | 89.4 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. Ingredients marked “Not calculated” are excluded and could add at most 1 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. The tomato and bean base keeps well on its own and can be reheated for a fresh piece of fish.
- 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