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
Salmon with peas, mint and yoghurt
Salmon fillets with crushed peas, mint and a spoonful of yoghurt.
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 150 g salmon fillets cook through in 11 to 14 minutes at 200°C
- Photograph the finished plate
- Time
- About 30 min
- estimated
- Serves
- 2
- see below
- Energy
- 545 kcal
- per serving
- Protein
- 46 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish, milk.
Cooking steps
Heat the oven to 200°C / 400°F (180°C fan). Boil the potatoes for 15 to 18 minutes.
Put the salmon on a lined tray and roast for 11 to 14 minutes depending on thickness.
Cooked when: 63°C / 145°F, or until the flesh is opaque and flakes easily. A food thermometer is the reliable way to tell.
Cook the peas in boiling water for 3 minutes only, then drain them well.
Tip the peas into a bowl with the chopped mint, lemon juice and oil, and crush them with a fork or the back of a spoon. Stop while plenty of whole peas remain.
Serve the salmon with the crushed peas, the potatoes and a spoonful of yoghurt.
The useful detail
Crush the peas, do not blend them. A food processor turns the whole thing into a smooth green paste, and the texture of half-crushed peas is the entire point of the dish.
Make it work for you
One serving is 150 g of salmon with half the crushed peas and potatoes. 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
Leaner and more delicate. A minute or two less in the oven.
Per serving: about 100 kcal less, about 1 g less protein, about 11 g less fat.
Quark instead of Greek yoghurt
Thicker and sharper.
Per serving: about the same energy, about the same protein, about 1 g less fat.
Broad beans instead of peas
Firmer and earthier. 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.
A plate where the peas do two jobs, a vegetable and a second source of protein, which is why the potato portion can stay small.
| Energy | 545 kcal |
|---|---|
| Protein | 46 g |
| Fat | 24 g |
| of which saturates | 6 g |
| Carbohydrate | 34 g |
| of which sugars | 10 g |
| Fibre | 7 g |
| Sodium | 250 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 |
|---|---|---|---|---|
| potatoes | 150 g | FDC 170026Potatoes, flesh and skin, raw | 116 kcal | 3.1 g |
| salmon | 300 g | FDC 175167Fish, salmon, Atlantic, farmed, raw | 624 kcal | 61.3 g |
| frozen peas | 250 g | FDC 170016Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | 193 kcal | 13.0 g |
| fresh mint | 10 g | FDC 173475Spearmint, freshFresh mint is 44 kcal per 100 g on FoodData Central 173475, so the few grams a recipe uses add 2 kcal at most. That record has no sugars value, so the mint is listed here rather than counted, which keeps the recipe's sugars calculable. | · | · |
| lemon juice | 15 g | FDC 167747Lemon juice, raw | 3 kcal | 0.1 g |
| olive oil | 4.5 g | FDC 171413Oil, olive, salad or cooking | 40 kcal | 0.0 g |
| Greek yoghurt | 150 g | FDC 170903Yogurt, Greek, plain, lowfat | 110 kcal | 14.9 g |
| Whole recipe | Divided by 2 | 1085 kcal | 92.4 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 3 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 crushed peas dull in colour overnight but taste the same.
- 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