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
Trout with almond parsley crumbs
Trout with a delicate almond crust, potatoes and tender carrots.
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 crust sticks without egg
- Confirm the bake time
- Photograph the finished plate
- Time
- About 40 min
- estimated
- Serves
- 2
- see below
- Energy
- 450 kcal
- per serving
- Protein
- 34 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish, gluten, tree nuts. Check the labels on packaged ingredients:
- dried breadcrumbs. Breadcrumbs can contain soya or milk; check the label.
Cooking steps
Heat the oven to 190°C / 375°F (170°C fan). Boil the potatoes for 15 to 20 minutes, adding the carrots for the last 8 minutes. Drain.
Mix the ground almonds, breadcrumbs, parsley and half the oil into a loose, sandy topping.
Put the trout on a lined tray and press the topping onto the fillets in a thin, even layer.
Bake for 12 to 15 minutes, until the topping is golden and 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.
Turn the potatoes and carrots through the remaining oil and serve with the fish.
The useful detail
Use a thin crumb layer so it colours before the fish overcooks. Piled thick, the topping is still pale when the trout underneath has dried out.
Make it work for you
One serving is One trout fillet with potatoes and 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.
Salmon instead of trout
Richer, and it takes a minute or two longer.
Per serving: about 95 kcal more, about 1 g more protein, about 10 g more fat.
Hake instead of trout
Leaner and whiter, and the crust stands out more.
Per serving: about 70 kcal less, about 2 g less protein, about 7 g less fat.
Allergens: No change.
Leave the almonds out and use all breadcrumbs
A plainer crust that browns faster.
Per serving: about 15 kcal less, about 1 g less protein, about 4 g less fat.
Allergens: Removes tree nuts.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
Trout is an oily fish, so the fat figure is higher than for white fish, and the ground almonds add a little more.
| Energy | 450 kcal |
|---|---|
| Protein | 34 g |
| Fat | 18 g |
| of which saturates | 3 g |
| Carbohydrate | 38 g |
| of which sugars | 7 g |
| Fibre | 7 g |
| Sodium | 210 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 |
| carrot | 200 g | FDC 170393Carrots, raw | 82 kcal | 1.9 g |
| ground almonds | 15 g | FDC 170568Nuts, almonds, blanchedCalculated with FoodData Central's blanched almond record, which is what ground almonds are made from. | 89 kcal | 3.2 g |
| dried breadcrumbs | 15 g | FDC 174928Bread, crumbs, dry, grated, plain | 59 kcal | 2.0 g |
| parsley | 5 g | FDC 170416Parsley, fresh | 2 kcal | 0.1 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| trout | 280 g | FDC 173717Fish, trout, rainbow, farmed, raw | 395 kcal | 55.8 g |
| Whole recipe | Divided by 2 | 899 kcal | 68.2 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 crust softens in the fridge; a hot oven brings some of it back.
- 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