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
Roasted salmon with lentils and carrots
Salmon over warm lentils with sweet roasted carrots.
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 roasting time for 130 g fillets
- Photograph the finished plate
- Time
- About 45 min
- estimated
- Serves
- 2
- see below
- Energy
- 510 kcal
- per serving
- Protein
- 39 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
Heat the oven to 200°C / 400°F (180°C fan). Toss the carrots with half the oil on a tray and roast for 20 minutes.
Push the carrots aside, add the salmon and roast for 12 to 15 minutes more, 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.
Meanwhile, warm the rest of the oil in a pan and cook the onion for 5 minutes.
Add the lentils, thyme and stock and warm through gently for 5 minutes, stirring as little as you can so the lentils keep their shape.
Spoon the lentils onto two plates and add the salmon and carrots.
The useful detail
Warm lentils gently so they retain their shape. Stirred hard in a hot pan they break down into a purée, which is a different and much duller dish.
Make it work for you
One serving is One salmon fillet with half the lentils and carrots. 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.
Trout instead of salmon
Slightly leaner and finer in flake, with the same safe endpoint.
Per serving: about 85 kcal less, about 1 g less protein, about 9 g less fat.
Chickpeas instead of lentils
Firmer and nuttier, and they hold their shape without care.
Per serving: about 30 kcal more, about 2 g less protein, about 3 g more fat.
Parsnips instead of carrots
Sweeter and starchier. Nutrition is not recalculated for this swap.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
The richest plate in this group, because salmon is an oily fish. The lentils bring fibre that a plain fish dinner would not have.
| Energy | 510 kcal |
|---|---|
| Protein | 39 g |
| Fat | 23 g |
| of which saturates | 5 g |
| Carbohydrate | 38 g |
| of which sugars | 9 g |
| Fibre | 13 g |
| Sodium | 290 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 |
|---|---|---|---|---|
| carrot | 200 g | FDC 170393Carrots, raw | 82 kcal | 1.9 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| salmon | 260 g | FDC 175167Fish, salmon, Atlantic, farmed, raw | 541 kcal | 53.1 g |
| onion | 60 g | FDC 170000Onions, raw | 24 kcal | 0.7 g |
| cooked lentils | 250 g | FDC 172421Lentils, mature seeds, cooked, boiled, without salt | 290 kcal | 22.5 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. | · | · |
| vegetable stock | 98 g | FDC 171583Soup, vegetable broth, ready to serve | 5 kcal | 0.2 g |
| Whole recipe | Divided by 2 | 1022 kcal | 78.4 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 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