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 cucumber, dill and quark
Trout fillets with a cool cucumber and dill quark.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 20 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 skin releases after 4 minutes over medium-high heat
- Photograph the finished plate
- Time
- About 30 min
- estimated
- Serves
- 2
- see below
- Energy
- 455 kcal
- per serving
- Protein
- 44 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish, milk.
Cooking steps
Boil the potatoes whole in salted water for 15 to 18 minutes, until a knife slides in easily. Drain and keep warm.
Meanwhile dice the cucumber small and stir it into the quark with the chopped dill and the lemon juice.
Pat the trout fillets dry. Warm the oil in a non-stick frying pan over medium-high heat and lay them in skin side down.
Press each fillet flat with a spatula for the first 30 seconds, then leave them for 4 minutes until the skin releases on its own. Turn and cook for 2 minutes more.
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 the trout with the potatoes and a spoonful of the cucumber quark.
The useful detail
Press the fillet flat for the first thirty seconds. Fish skin contracts faster than the flesh underneath it, and if you do not hold it down the fillet curls away from the pan and cooks unevenly.
Make it work for you
One serving is 150 g of trout with half the potatoes and quark. 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.
Greek yoghurt instead of quark
Looser and richer. Drain it for ten minutes if you want it thicker.
Per serving: about the same energy, about the same protein, about 2 g more fat.
Salmon instead of trout
Richer and a minute or two longer in the pan.
Per serving: about 100 kcal more, about 1 g more protein, about 11 g more fat.
Leave out the potatoes
Serve with rye bread instead if you want to keep the carbohydrate smaller.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A dinner where the sauce is quark rather than cream or mayonnaise, which is most of the difference between this and the version it is modelled on.
| Energy | 455 kcal |
|---|---|
| Protein | 44 g |
| Fat | 14 g |
| of which saturates | 3 g |
| Carbohydrate | 37 g |
| of which sugars | 5 g |
| Fibre | 4 g |
| Sodium | 460 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 | 300 g | FDC 170026Potatoes, flesh and skin, raw | 231 kcal | 6.1 g |
| cucumber | 200 g | FDC 168409Cucumber, with peel, raw | 30 kcal | 1.3 g |
| quark | 200 g | FDC 172181Cheese, cottage, nonfat, uncreamed, dry, large or small curdFoodData Central has no quark record. Calculated as dry-curd cottage cheese, the closest fresh unripened curd cheese it holds; the two are close in energy and protein, and your pot's label is the exact figure. | 144 kcal | 20.7 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. | · | · |
| lemon juice | 15 g | FDC 167747Lemon juice, raw | 3 kcal | 0.1 g |
| olive oil | 9 g | FDC 171413Oil, olive, salad or cooking | 80 kcal | 0.0 g |
| trout | 300 g | FDC 173717Fish, trout, rainbow, farmed, raw | 423 kcal | 59.8 g |
| Whole recipe | Divided by 2 | 912 kcal | 88.0 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. Eat within 3 to 4 days. The cucumber quark waters down within a day; make it fresh.
- 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