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
Halibut with saffron chickpeas
Halibut gently cooked over saffron-scented chickpeas and tomatoes.
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 fish cooks through in 8 to 10 minutes on the sauce
- Photograph the finished bowls
- Time
- About 40 min
- estimated
- Serves
- 2
- see below
- Energy
- 340 kcal
- per serving
- Protein
- 36 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish. 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
Warm the oil in a wide pan with a lid over medium heat. Add the fennel and cook for 8 minutes, until soft and translucent.
Add the tomatoes, chickpeas, stock and saffron. Simmer for 8 to 10 minutes, until the sauce has thickened slightly.
Lower the heat so the liquid barely moves. Lay the halibut on top, cover and cook for 8 to 10 minutes, until the fish 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.
Divide the chickpeas and sauce between two shallow bowls and set a fillet on each.
The useful detail
Keep the liquid at a gentle simmer after adding fish. Halibut is lean and firms quickly; at a rolling boil the outside tightens and dries before the middle is done.
Make it work for you
One serving is One halibut fillet with half the chickpeas. 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 halibut
Softer, larger flakes. The safe endpoint is the same.
Per serving: about 15 kcal less, about 1 g less protein, about 1 g less fat.
Hake instead of halibut
Finer flakes and a little sweeter.
Per serving: about the same energy, about the same protein, about the same fat.
Leave the saffron out
The dish is milder and less golden. It is listed as a trace ingredient, so the figures below do not change.
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 white fish over pulses: the chickpeas bring the fibre and much of the energy, and the halibut is nearly all protein.
| Energy | 340 kcal |
|---|---|
| Protein | 36 g |
| Fat | 8 g |
| of which saturates | 1 g |
| Carbohydrate | 33 g |
| of which sugars | 10 g |
| Fibre | 10 g |
| Sodium | 610 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 |
|---|---|---|---|---|
| olive oil | 4.5 g | FDC 171413Oil, olive, salad or cooking | 40 kcal | 0.0 g |
| fennel | 80 g | FDC 169385Fennel, bulb, raw | 25 kcal | 1.0 g |
| tomatoes | 250 g | FDC 170457Tomatoes, red, ripe, raw, year round average | 45 kcal | 2.2 g |
| chickpeas | 220 g | FDC 173800Chickpeas (garbanzo beans, bengal gram), mature seeds, canned, drained solids | 306 kcal | 15.5 g |
| vegetable stock | 145 g | FDC 171583Soup, vegetable broth, ready to serve | 7 kcal | 0.4 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. | · | · |
| halibut | 280 g | FDC 174200Fish, halibut, Atlantic and Pacific, raw | 255 kcal | 52.0 g |
| Whole recipe | Divided by 2 | 678 kcal | 71.0 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.
- 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
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Spaghetti with sardines, parsley and a light lemon finish.
About 20 min · 450 kcal · 31 g protein per serving