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
Sea bass with white bean and basil mash
Sea bass with warm basil beans and soft roasted tomatoes.
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 the fillets cook through in 10 to 12 minutes
- Photograph the finished plate
- Time
- About 35 min
- estimated
- Serves
- 2
- see below
- Energy
- 340 kcal
- per serving
- Protein
- 36 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish. Check the labels on packaged ingredients:
- vegetable stock. Vegetable stock often contains celery, and some contain milk or gluten; check the label, especially if you need it vegan.
Cooking steps
Heat the oven to 190°C / 375°F (170°C fan). Put the cherry tomatoes on a lined tray, spoon half the oil over and roast for 12 minutes, until they begin to split.
Lay the sea bass on the tray beside them and roast for 10 to 12 minutes more, until the fish 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.
Meanwhile, warm the beans with the stock in a small pan over low heat for 5 minutes.
Crush the beans roughly with a fork, leaving plenty whole, then stir in the rest of the oil and the basil.
Spoon the mash onto two plates and top with the fish and tomatoes, with any tray juices poured over.
The useful detail
Keep the bean mash slightly coarse for a more satisfying texture. Blended smooth it becomes a purée that slides under the fish; crushed, it stays a mash you can taste bean by bean.
Make it work for you
One serving is One sea bass fillet with half the mash and tomatoes. 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.
Cod instead of sea bass
Leaner and flakier, with the same safe endpoint.
Per serving: about 20 kcal less, about 1 g less protein, about 2 g less fat.
Butter beans instead of cannellini
Larger and softer in the mash. The figures use the same record.
Per serving: about the same energy, about the same protein, about the same fat.
Tinned chopped tomatoes
A sauce rather than whole tomatoes; warm it with the beans instead of roasting.
Per serving: about the same energy, about the same 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 lean fish plate where the starch is beans rather than potato, which is why the fibre figure is higher than it looks.
| Energy | 340 kcal |
|---|---|
| Protein | 36 g |
| Fat | 8 g |
| of which saturates | 1 g |
| Carbohydrate | 31 g |
| of which sugars | 3 g |
| Fibre | 7 g |
| Sodium | 640 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 |
|---|---|---|---|---|
| cherry tomatoes | 200 g | FDC 170457Tomatoes, red, ripe, raw, year round average | 36 kcal | 1.8 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| sea bass | 280 g | FDC 175142Fish, sea bass, mixed species, raw | 272 kcal | 51.6 g |
| white beans | 250 g | FDC 175204Beans, white, mature seeds, canned | 285 kcal | 18.1 g |
| vegetable stock | 78 g | FDC 171583Soup, vegetable broth, ready to serve | 4 kcal | 0.2 g |
| fresh basil | 5 g | FDC 172232Basil, fresh | 1 kcal | 0.2 g |
| Whole recipe | Divided by 2 | 678 kcal | 71.9 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.
- 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