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
Tuna, egg and potato salad with green beans and olives
Warm potatoes and green beans with tuna, egg and black olives.
By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 22 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 whole new potatoes are tender in 15 to 18 minutes
- Photograph the finished plate
- Time
- About 35 min
- estimated
- Serves
- 2
- see below
- Energy
- 430 kcal
- per serving
- Protein
- 32 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains eggs, fish. Check the labels on packaged ingredients:
- black olives. Olives are packed in brine and are salty; rinsing removes some of it.
Cooking steps
Boil the potatoes whole in salted water for 15 to 18 minutes, dropping the green beans in for the last 4 minutes. Drain both together.
Boil the eggs in a separate pan for 9 minutes, cool them under cold water and peel.
Cooked when: the whites are set and the yolks are firm.
Cut the warm potatoes into thick slices and put them in a large bowl with the beans, the oil and the lemon juice. Turn them over gently and leave for 5 minutes.
Fold through the drained tuna in large flakes, the olives and the quartered tomatoes.
Halve the eggs and set them on top.
The useful detail
Dress the potatoes while they are hot. A warm potato drinks oil and lemon juice straight in; a cold one sits in a puddle of it and tastes of nothing.
Make it work for you
One serving is A large plate, half the salad, with one egg. 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.
Tinned salmon instead of tuna
Softer and richer, with more fat and slightly more protein.
Per serving: about 50 kcal more, about 5 g more protein, about 3 g more fat.
Capers instead of olives
Much sharper and far less fat. Rinse them first.
Per serving: about 25 kcal less, about the same protein, about 3 g less fat.
Asparagus instead of green beans
Softer and greener; give it 3 minutes rather than 4.
Per serving: about 10 kcal less, 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 composed salad substantial enough to be dinner, where the tuna and the eggs stack to the low thirties for protein.
| Energy | 430 kcal |
|---|---|
| Protein | 32 g |
| Fat | 18 g |
| of which saturates | 4 g |
| Carbohydrate | 39 g |
| of which sugars | 7 g |
| Fibre | 7 g |
| Sodium | 520 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 |
| green beans | 200 g | FDC 169961Beans, snap, green, raw | 62 kcal | 3.7 g |
| eggs | 100 g | FDC 171287Egg, whole, raw, fresh | 143 kcal | 12.6 g |
| olive oil | 18 g | FDC 171413Oil, olive, salad or cooking | 161 kcal | 0.0 g |
| lemon juice | 15 g | FDC 167747Lemon juice, raw | 3 kcal | 0.1 g |
| tinned tuna | 200 g | FDC 173709Fish, tuna, light, canned in water, drained solids (Includes foods for USDA's Food Distribution Program) | 172 kcal | 38.9 g |
| black olives | 50 g | FDC 169094Olives, ripe, canned (small-extra large) | 58 kcal | 0.4 g |
| tomatoes | 150 g | FDC 170457Tomatoes, red, ripe, raw, year round average | 27 kcal | 1.3 g |
| Whole recipe | Divided by 2 | 857 kcal | 63.0 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. Calculation method 1.0, September 2026. How the calculation works.
Storage and reheating
- In the fridge
- Keep covered in the fridge for 3 to 4 days, though the potatoes firm up. Take it out half an hour before eating.
- Reheating
- Not needed; this is served warm or at room temperature.
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