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 teriyaki-style with rice and broccoli
Salmon glazed with soy, ginger and maple, with rice and broccoli.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 22 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 glaze reduces to a coating syrup in 2 to 3 minutes
- Confirm 150 g salmon fillets cook through in 8 to 9 minutes
- Photograph the finished plate
- Time
- About 30 min
- estimated
- Serves
- 2
- see below
- Energy
- 575 kcal
- per serving
- Protein
- 38 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish, gluten, soya. Check the labels on packaged ingredients:
- soy sauce. Most soy sauce contains wheat. Tamari is the usual wheat-free alternative; check the label.
Cooking steps
Cook the rice and steam the broccoli for 4 to 5 minutes.
Put the soy sauce, maple syrup, grated ginger and crushed garlic in a small pan and simmer for 2 to 3 minutes, until it has reduced to a syrup that coats a spoon. Set it aside.
Warm the oil in a non-stick pan over medium-high heat and cook the salmon skin side down for 4 minutes, then turn it.
Cook for 4 minutes more, then spoon the glaze over and turn the fillets in it for the last minute only.
Cooked when: 63°C / 145°F, or until the flesh is opaque and flakes easily. A food thermometer is the reliable way to tell.
Serve with the rice and broccoli, with any glaze from the pan poured over, and the chives scattered on top.
The useful detail
The glaze goes on at the end and never at the start. There is enough sugar in it to blacken in a hot pan within a minute, long before a thick fillet is cooked through.
Make it work for you
One serving is 150 g of salmon with half the rice and broccoli. 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 less each side.
Per serving: about 100 kcal less, about 1 g less protein, about 11 g less fat.
Firm tofu instead of salmon
Press it first and brown it hard before glazing.
Per serving: about 95 kcal less, about 5 g less protein, about 7 g less fat.
Allergens: Adds soya, removes fish.
Tamari instead of soy sauce
The same flavour, usually wheat-free.
Allergens: Check the label if you avoid gluten.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A glazed fish dinner where the sweetness comes from a measured spoonful rather than from a bottled sauce of unknown sugar content.
| Energy | 575 kcal |
|---|---|
| Protein | 38 g |
| Fat | 26 g |
| of which saturates | 5 g |
| Carbohydrate | 47 g |
| of which sugars | 9 g |
| Fibre | 4 g |
| Sodium | 580 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 |
|---|---|---|---|---|
| white rice | 70 g | FDC 168877Rice, white, long-grain, regular, raw, enriched | 255 kcal | 5.0 g |
| soy sauce | 25 g | FDC 172473Soy sauce made from soy and wheat (shoyu), low sodium | 14 kcal | 2.3 g |
| maple syrup | 20 g | FDC 169661Syrups, maple | 53 kcal | 0.0 g |
| fresh ginger | 20 g | FDC 169231Ginger root, raw | 16 kcal | 0.4 g |
| garlic | 10 g | FDC 169230Garlic, raw | 15 kcal | 0.6 g |
| rapeseed or other neutral oil | 9 g | FDC 172336Oil, canola | 81 kcal | 0.0 g |
| salmon | 300 g | FDC 175167Fish, salmon, Atlantic, farmed, raw | 624 kcal | 61.3 g |
| broccoli | 250 g | FDC 170379Broccoli, raw | 85 kcal | 7.0 g |
| chives | 10 g | FDC 169994Chives, raw | 3 kcal | 0.3 g |
| Whole recipe | Divided by 2 | 1147 kcal | 76.9 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. 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 glaze sets firm in the fridge and softens again as it warms.
- 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