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 spelt, broccoli and dill yoghurt
Trout over nutty spelt with broccoli and a cool dill yoghurt.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 21 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 spelt is tender in 28 to 32 minutes
- Confirm trout skin releases after 4 minutes
- Photograph the finished plate
- Time
- About 42 min
- estimated
- Serves
- 2
- see below
- Energy
- 500 kcal
- per serving
- Protein
- 46 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish, gluten, milk.
Cooking steps
Simmer the spelt in plenty of salted water for 28 to 32 minutes, until tender with a little bite left. Drain.
Steam the broccoli florets for 4 to 5 minutes, until bright green and just tender.
Mix the yoghurt with the chopped dill and the lemon juice, and loosen it with a spoonful of water if it is too thick to pour.
Pat the trout dry. Warm the oil in a non-stick pan over medium-high heat and lay the fillets in skin side down. Leave them for 4 minutes, until the skin releases from the pan of its own accord, then turn and give them 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 on the spelt with the broccoli alongside and the dill yoghurt spooned over.
The useful detail
Leave the trout alone until the skin lets go by itself. A fillet that sticks is not ready; one that is ready lifts cleanly, and forcing it early is how the skin ends up in the pan rather than on the fish.
Make it work for you
One serving is 150 g of trout with half the spelt 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.
Salmon instead of trout
Richer and fattier, and a minute longer a side.
Per serving: about 100 kcal more, about 1 g more protein, about 11 g more fat.
Pearl barley instead of spelt
Softer and plumper. A similar cooking time.
Per serving: about 5 kcal more, about 2 g less protein, about 1 g less fat.
Quark instead of Greek yoghurt
Thicker and sharper; it needs more water to pour.
Per serving: about the same energy, about the same protein, about 1 g less 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 plate where an oily fish, a whole grain and a yoghurt sauce together reach the mid forties for protein without anything fried.
| Energy | 500 kcal |
|---|---|
| Protein | 46 g |
| Fat | 16 g |
| of which saturates | 4 g |
| Carbohydrate | 46 g |
| of which sugars | 8 g |
| Fibre | 9 g |
| Sodium | 140 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 |
|---|---|---|---|---|
| spelt | 100 g | FDC 169745Spelt, uncookedFarro and spelt are closely related wheats sold under both names; this uses FoodData Central's spelt record. | 338 kcal | 14.6 g |
| broccoli | 250 g | FDC 170379Broccoli, raw | 85 kcal | 7.0 g |
| Greek yoghurt | 100 g | FDC 170903Yogurt, Greek, plain, lowfat | 73 kcal | 9.9 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 | 1003 kcal | 91.4 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 spelt is good cold, dressed with the leftover dill yoghurt.
- 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