Turkey burger with pepper yoghurt and wedges
A tender turkey burger with roasted pepper sauce and oven wedges.
About 50 min · 595 kcal · 40 g protein per serving
Salmon and potato dill bowl
Flaked salmon with new potatoes, peas and dill yoghurt.
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
- Photograph the finished bowls
- Time
- About 30 min
- estimated
- Serves
- 2
- see below
- Energy
- 380 kcal
- per serving
- Protein
- 30 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish, milk.
Cooking steps
Boil the potatoes for 15 to 20 minutes, adding the peas for the last 3 minutes. Drain them.
Mix the yoghurt, dill and lemon juice.
Divide the potatoes and peas between two bowls and lay the salmon over them.
Spoon the dressing over. Serve it warm with salmon you have just cooked, or cold with salmon that has been properly chilled, but decide which before you start: the two are handled differently.
The useful detail
Choose one serving temperature and handle all ingredients accordingly. A bowl assembled warm and then refrigerated sits for hours in the range where food spoils fastest.
Make it work for you
One serving is A bowl, half the mixture. 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.
Tinned salmon instead of a cooked fillet
Softer flakes, and a store-cupboard version of the same bowl.
Per serving: about 70 kcal less, about 3 g more protein, about 8 g less fat.
Cooked prawns instead of salmon
Leaner and springier.
Per serving: about 105 kcal less, about 2 g more protein, about 12 g less fat.
Allergens: Removes fish; adds crustaceans.
2% Greek yoghurt
Thicker, and it coats rather than pools.
Per serving: about 5 kcal more, about 3 g more protein, about the same 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 bowl built around a leftover salmon fillet, with the potatoes carrying the energy and the yoghurt dressing replacing mayonnaise.
| Energy | 380 kcal |
|---|---|
| Protein | 30 g |
| Fat | 14 g |
| of which saturates | 3 g |
| Carbohydrate | 33 g |
| of which sugars | 8 g |
| Fibre | 5 g |
| Sodium | 160 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 | 250 g | FDC 170026Potatoes, flesh and skin, raw | 193 kcal | 5.1 g |
| frozen peas | 100 g | FDC 170016Peas, green, frozen, unprepared (Includes foods for USDA's Food Distribution Program) | 77 kcal | 5.2 g |
| plain yoghurt | 120 g | FDC 170886Yogurt, plain, low fat | 76 kcal | 6.3 g |
| fresh dill | 5 g | FDC 172233Dill weed, freshFresh dill is 43 kcal per 100 g on FoodData Central 172233, so the few grams a recipe uses add 2 or 3 kcal. That record has no sugars value, so the dill is listed here rather than counted, which keeps the recipe's sugars calculable. | · | · |
| lemon juice | 10 g | FDC 167747Lemon juice, raw | 2 kcal | 0.0 g |
| cooked salmon | 200 g | FDC 175168Fish, salmon, Atlantic, farmed, cooked, dry heat | 412 kcal | 44.2 g |
| Whole recipe | Divided by 2 | 759 kcal | 60.9 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. Cooked salmon keeps 3 to 4 days and should be reheated only once, if at all.
- 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.
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About 40 min · 410 kcal · 34 g protein per serving