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
Provençal cod with olives and beans
Cod baked over tomatoes and white beans with a small olive accent.
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 fillets cook through in 12 to 15 minutes
- Photograph the finished pan
- Time
- About 40 min
- estimated
- Serves
- 2
- see below
- Energy
- 320 kcal
- per serving
- Protein
- 34 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.
Cooking steps
Heat the oven to 190°C / 375°F (170°C fan).
Warm the oil in an ovenproof pan over medium heat and cook the onion for 5 minutes.
Add the tomatoes, beans, olives and thyme and simmer for 10 minutes, until the sauce has thickened enough to hold a spoon mark.
Sit the cod on top, spoon a little sauce over each fillet and bake for 12 to 15 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.
The useful detail
Reduce the sauce slightly before adding fish. The fish gives up liquid of its own in the oven, and a thin sauce only gets thinner.
Make it work for you
One serving is One cod fillet with half the beans. 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.
Sea bass instead of cod
Firmer and richer, with the same safe endpoint.
Per serving: about 20 kcal more, about 1 g more protein, about 2 g more fat.
Butter beans instead of cannellini
Larger and creamier. The figures use the same record.
Per serving: about the same energy, about the same protein, about the same fat.
Leave the olives out
Milder and much lower in salt. The figures below include them.
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 fish dinner with the beans providing the fibre and most of the bulk. The olives are weighed, because they carry most of the salt.
| Energy | 320 kcal |
|---|---|
| Protein | 34 g |
| Fat | 8 g |
| of which saturates | 1 g |
| Carbohydrate | 29 g |
| of which sugars | 5 g |
| Fibre | 8 g |
| Sodium | 670 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 | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| onion | 60 g | FDC 170000Onions, raw | 24 kcal | 0.7 g |
| chopped tomatoes | 250 g | FDC 170051Tomatoes, red, ripe, canned, packed in tomato juice | 40 kcal | 2.0 g |
| white beans | 200 g | FDC 175204Beans, white, mature seeds, canned | 228 kcal | 14.5 g |
| black olives | 30 g | FDC 169094Olives, ripe, canned (small-extra large) | 35 kcal | 0.3 g |
| dried thyme | ½ tsp | Not calculatedHalf a teaspoon of dried thyme weighs well under a gram, which is under 2 kcal at the energy density of any dried herb. | · | · |
| cod | 280 g | FDC 171955Fish, cod, Atlantic, raw | 230 kcal | 49.9 g |
| Whole recipe | Divided by 2 | 637 kcal | 67.3 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 2 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
Cod en papillote with fennel
Cod steamed in parchment with fennel and saffron potatoes.
About 40 min · 300 kcal · 29 g protein per serving