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 potato rösti and beetroot yoghurt
Roasted trout with crisp-edged rösti and a colourful beetroot sauce.
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 rösti cook through in 6 to 8 minutes a side
- Confirm the roasting time for the fillets
- Photograph the finished plate
- Time
- About 40 min
- estimated
- Serves
- 2
- see below
- Energy
- 415 kcal
- per serving
- Protein
- 35 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish, milk. Check the labels on packaged ingredients:
- cooked beetroot. Beetroot in vinegar is a different product; this figure is for plain cooked beetroot.
Cooking steps
Heat the oven to 190°C / 375°F (170°C fan). Squeeze the grated potato hard in a clean tea towel until it stops dripping.
Warm half the oil in a non-stick frying pan over medium heat. Press the potato into two thin rounds and cook for 6 to 8 minutes on each side, until golden and tender through.
Meanwhile, put the trout on a lined tray, brush with the rest of the oil and roast for 10 to 12 minutes, until the flesh 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.
Blend the beetroot with the yoghurt until smooth and stir in most of the dill.
Serve each fillet on a rösti, with the sauce alongside and the rest of the dill scattered over.
The useful detail
Keep the sauce separate until serving to preserve the rösti's texture. Spooned over early, it soaks straight into the potato and the crisp surface is gone.
Make it work for you
One serving is One trout fillet with a rösti and half the sauce. 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 a little firmer, with the same safe endpoint.
Per serving: about 95 kcal more, about 1 g more protein, about 10 g more fat.
2% Greek yoghurt
A thicker sauce that holds its shape on the plate.
Per serving: about 5 kcal more, about 3 g more protein, about the same fat.
Sweet potato rösti
Sweeter and harder to hold together; press it firmly and turn it carefully.
Per serving: about 15 kcal more, 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.
Trout is an oily fish, so the fat figure is higher than for white fish, and most of it is the fish's own.
| Energy | 415 kcal |
|---|---|
| Protein | 35 g |
| Fat | 14 g |
| of which saturates | 3 g |
| Carbohydrate | 35 g |
| of which sugars | 9 g |
| Fibre | 4 g |
| Sodium | 160 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 |
| rapeseed or other neutral oil | 9 g | FDC 172336Oil, canola | 81 kcal | 0.0 g |
| trout | 280 g | FDC 173717Fish, trout, rainbow, farmed, raw | 395 kcal | 55.8 g |
| cooked beetroot | 100 g | FDC 169146Beets, cooked, boiled, drained | 44 kcal | 1.7 g |
| plain yoghurt | 120 g | FDC 170886Yogurt, plain, low fat | 76 kcal | 6.3 g |
| fresh dill | 5 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 2 | 827 kcal | 70.0 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. Rösti soften in the fridge; crisp them again in a dry pan.
- 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.
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About 20 min · 450 kcal · 31 g protein per serving