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
Prawn and rice stuffed courgettes
Soft courgette boats with prawns, rice and fresh herbs.
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 shells hold their shape after 12 to 15 minutes
- Photograph the finished halves
- Time
- About 50 min
- estimated
- Serves
- 2
- see below
- Energy
- 350 kcal
- per serving
- Protein
- 32 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains crustaceans, milk. Check the labels on packaged ingredients:
- Parmesan. Parmigiano Reggiano is made with animal rennet, so it is not vegetarian. Vegetarian Italian-style hard cheeses are widely sold.
Cooking steps
Heat the oven to 190°C / 375°F (170°C fan). Cook the rice in boiling water, following the packet, then drain it.
Scoop the soft middle out of each courgette half with a teaspoon, leaving a wall about 1 cm thick. Chop what you removed. Put the shells on a tray and roast for 12 to 15 minutes, until nearly tender.
Meanwhile, warm the oil in a pan over medium heat. Cook the chopped courgette flesh for 4 minutes, add the tomatoes and cook for 3 minutes more.
Add the prawns and cook for 2 to 3 minutes, turning, until they are opaque and firm.
Cooked when: opaque and firm right through, with no glassy flesh left.
Fold in the rice and parsley, spoon into the shells, scatter with the Parmesan and bake for 8 to 10 minutes.
The useful detail
Leave enough courgette flesh to support the filling. A wall thinner than a centimetre collapses in the oven and the filling slides out into the tray.
Make it work for you
One serving is Two filled courgette halves. 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.
Cooked prawns
Add them with the rice instead, and only to heat through, or they toughen.
Per serving: about 15 kcal more, about 4 g more protein, about the same fat.
A vegetarian hard cheese
The same on top, without animal rennet. The prawns still make this a shellfish dish.
Per serving: about the same energy, about the same protein, about the same fat.
Cooked quinoa instead of rice
Nuttier and looser. Use about 200 g cooked.
Per serving: about 25 kcal less, about 2 g more protein, about 2 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 filled vegetable: courgette is most of the weight, so the plate is large for the energy it carries, and the prawns are almost pure protein.
| Energy | 350 kcal |
|---|---|
| Protein | 32 g |
| Fat | 6 g |
| of which saturates | 2 g |
| Carbohydrate | 42 g |
| of which sugars | not calculated |
| Fibre | 4 g |
| Sodium | 270 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 |
|---|---|---|---|---|
| white rice | 80 g | FDC 168877Rice, white, long-grain, regular, raw, enriched | 292 kcal | 5.7 g |
| courgette | 450 g | FDC 169291Squash, summer, zucchini, includes skin, raw | 77 kcal | 5.4 g |
| olive oil | 4.5 g | FDC 171413Oil, olive, salad or cooking | 40 kcal | 0.0 g |
| tomatoes | 150 g | FDC 170457Tomatoes, red, ripe, raw, year round average | 27 kcal | 1.3 g |
| raw prawns | 220 g | FDC 175179Crustaceans, shrimp, raw | 187 kcal | 44.2 g |
| parsley | 5 g | FDC 170416Parsley, fresh | 2 kcal | 0.1 g |
| Parmesan | 20 g | FDC 170848Cheese, parmesan, hard | 78 kcal | 7.2 g |
| Whole recipe | Divided by 2 | 703 kcal | 64.0 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. of which sugars could not be calculated, because one ingredient’s record does not cover it; the row above says which. 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