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 and spinach filo parcels
Salmon and spinach wrapped in a lightly crisp filo parcel.
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 60 g of filo wraps two parcels
- Confirm the bake time for 130 g fillets
- Photograph the finished parcels
- Time
- About 45 min
- estimated
- Serves
- 2
- see below
- Energy
- 515 kcal
- per serving
- Protein
- 34 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish, gluten, milk. Check the labels on packaged ingredients:
- filo pastry. Filo can contain soya; check the packet.
Cooking steps
Heat the oven to 190°C / 375°F (170°C fan) and line a baking tray.
Wilt the spinach in a dry pan for a minute, tip it into a sieve and press out as much liquid as you can. Chop it and mix with the ricotta and lemon zest.
Lay out the filo in two stacks, brushing each sheet lightly with oil. Put a spoonful of the spinach mixture in the middle of each, sit a salmon fillet on top and fold the pastry over into a parcel, seam side down.
Brush the tops with the last of the oil and bake for 18 to 22 minutes, until the pastry is golden and the salmon 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.
Steam the carrots for 6 to 8 minutes and serve alongside.
The useful detail
Keep the filling relatively dry so the filo can crisp. Wet spinach steams the pastry from the inside, and the base of the parcel comes out pale and soft.
Make it work for you
One serving is One parcel with half the 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
A little 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.
Cottage cheese instead of ricotta
Looser and more savoury; drain it well or the filling wets the pastry.
Per serving: about 20 kcal less, about 1 g more protein, about 2 g less fat.
Green beans instead of carrots
Quicker to steam, about 4 minutes.
Per serving: about 10 kcal less, about 1 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 whole parcel counted, pastry and oil included. Salmon is an oily fish, which is where most of the fat comes from.
| Energy | 515 kcal |
|---|---|
| Protein | 34 g |
| Fat | 28 g |
| of which saturates | 8 g |
| Carbohydrate | 30 g |
| of which sugars | 5 g |
| Fibre | 5 g |
| Sodium | 380 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 |
|---|---|---|---|---|
| spinach | 120 g | FDC 168462Spinach, raw | 28 kcal | 3.4 g |
| ricotta | 80 g | FDC 170851Cheese, ricotta, whole milk | 120 kcal | 6.0 g |
| lemons | zest of ½ | Not calculatedThe zest of half a lemon weighs a few grams and adds flavour rather than measurable energy. | · | · |
| filo pastry | 60 g | FDC 172791Phyllo dough | 179 kcal | 4.3 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 |
| carrot | 200 g | FDC 170393Carrots, raw | 82 kcal | 1.9 g |
| Whole recipe | Divided by 2 | 1030 kcal | 68.7 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 pastry softens overnight and will not crisp fully again.
- 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