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, sweet potato and quinoa bowls with lemon and dill
Roast salmon, smoked paprika sweet potato and broccoli from one tray, packed over quinoa with a lemon and dill yoghurt. Four lunches for the first half of the week, since cooked fish keeps fewer days than meat.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 16 October 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 110 g fillets reach 63°C in 12 to 15 minutes at 220°C on a shared tray
- Confirm the sweet potato is tender after the full 27 to 30 minutes
- Photograph a packed box
- Time
- About 45 min
- estimated
- Serves
- 4
- see below
- Energy
- 515 kcal
- per serving
- Protein
- 36 g
- per serving
Ingredients for 4 servings
Check off ingredients as you go.
Contains fish, milk.
Cooking steps
Heat the oven to 220°C / 425°F (200°C fan). Toss the sweet potato with half the olive oil and the smoked paprika on a large lined tray and roast for 15 minutes.
Turn the sweet potato, add the broccoli florets tossed in the remaining oil, and lay the salmon fillets skin side down among them. Roast for 12 to 15 minutes, until the salmon flakes easily and reaches 63°C in the thickest part.
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, stir the lemon juice and chopped dill into the Greek yoghurt.
Divide the cooked quinoa, sweet potato and broccoli between four containers, lay a salmon fillet over each, and spoon the lemon yoghurt into four small separate pots.
Leave the containers uncovered until the steam stops, no more than an hour, then cover and refrigerate. To freeze, pack the salmon, quinoa and vegetables without the yoghurt.
The useful detail
Give the sweet potato a 15 minute head start. It takes nearly twice as long as the salmon, and starting them together means either firm potato or overcooked fish, which then dries further when it is reheated.
Make it work for you
One serving is One salmon fillet over 100 g of quinoa with the vegetables and a pot of lemon yoghurt. 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; it may be done 2 minutes sooner.
Per serving: about 75 kcal less, about 1 g less protein, about 8 g less fat.
Brown rice instead of quinoa
Chewier and more filling.
Per serving: about 5 kcal more, about 2 g less protein, about 1 g less fat.
Butternut squash instead of sweet potato
Softer and less sweet; it roasts in the same time.
Per serving: about 40 kcal less, about 1 g less 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 lunch where the salmon brings the protein and its own fat, and the sweet potato, broccoli and quinoa between them carry the fibre.
| Energy | 515 kcal |
|---|---|
| Protein | 36 g |
| Fat | 20 g |
| of which saturates | 4 g |
| Carbohydrate | 49 g |
| of which sugars | 8 g |
| Fibre | 8 g |
| Sodium | 170 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 4. 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 |
|---|---|---|---|---|
| salmon | 440 g | FDC 175167Fish, salmon, Atlantic, farmed, raw | 915 kcal | 89.8 g |
| sweet potatoes | 400 g | FDC 168482Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program) | 344 kcal | 6.3 g |
| broccoli | 300 g | FDC 170379Broccoli, raw | 102 kcal | 8.5 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| smoked paprika | 2.5 g | FDC 171329Spices, paprikaCalculated with FoodData Central's paprika record, which does not separate smoked paprika from sweet. | 6 kcal | 0.3 g |
| cooked quinoa | 400 g | FDC 168917Quinoa, cooked | 480 kcal | 17.6 g |
| Greek yoghurt | 200 g | FDC 170894Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) | 118 kcal | 20.4 g |
| lemon juice | 31 g | FDC 167747Lemon juice, raw | 7 kcal | 0.1 g |
| fresh dill | 10 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. | · | · |
| Whole recipe | Divided by 4 | 2053 kcal | 143.0 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. The FDA chart gives cooked fish 3 to 4 days, so these are the boxes to eat first in the week.
- In the freezer
- The FDA chart gives cooked fish 4 to 6 months in the freezer for best quality. Freeze the boxes without the yoghurt and make it fresh.
- Reheating
- Eat cold, or reheat until it reaches 74°C / 165°F, steaming hot throughout; salmon dries out if it is heated for longer than that.
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
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Cod steamed in parchment with fennel and saffron potatoes.
About 40 min · 300 kcal · 29 g protein per serving