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, tomato and olive pasta bake
A simple pasta bake with tuna, tomato and a modest mozzarella topping.
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 bake is hot through in 20 to 25 minutes
- Photograph the finished dish
- Time
- About 45 min
- estimated
- Serves
- 2
- see below
- Energy
- 435 kcal
- per serving
- Protein
- 35 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish, gluten, milk. Check the labels on packaged ingredients:
- pasta. Most dry pasta is just wheat and water, but some contains egg; check the packet.
- chopped tomatoes. Tinned tomatoes vary in added salt; the sodium figure uses a standard salted tin.
- black olives. Olives are packed in brine and are salty; rinsing removes some of it.
- mozzarella. Some mozzarella is made with animal rennet; check the label if you are vegetarian.
Cooking steps
Heat the oven to 190°C / 375°F (170°C fan). Cook the pasta in boiling water for 2 minutes less than the packet says, so it is still firm, then drain it.
Meanwhile, warm the oil in a pan, add the tomatoes and oregano and simmer for 8 minutes, until thickened.
Fold in the tuna, olives and the drained pasta, keeping the tuna in flakes.
Tip into a baking dish, scatter the mozzarella over and bake for 20 to 25 minutes, until bubbling and hot all the way through.
Cooked when: 74°C / 165°F, steaming hot throughout. A food thermometer is the reliable way to tell.
The useful detail
Slightly undercook the pasta before baking. It keeps absorbing sauce in the oven, and pasta cooked fully on the hob comes out soft.
Make it work for you
One serving is Half the dish. 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
Richer, and it colours the sauce.
Per serving: about 50 kcal more, about 5 g more protein, about 3 g more fat.
Cheddar instead of mozzarella
Sharper, and it browns rather than stretching.
Per serving: about 35 kcal more, about the same protein, about 4 g more fat.
Gluten-free pasta
Undercook it even more, as it softens quickly. Nutrition is not recalculated.
Allergens: Removes gluten.
Estimated nutrition
Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.
A store-cupboard bake counted in full. Most of the sodium comes from the olives and the mozzarella, which is why both are weighed.
| Energy | 435 kcal |
|---|---|
| Protein | 35 g |
| Fat | 10 g |
| of which saturates | 4 g |
| Carbohydrate | 52 g |
| of which sugars | 6 g |
| Fibre | 5 g |
| Sodium | 690 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 |
|---|---|---|---|---|
| pasta | 120 g | FDC 169736Pasta, dry, enrichedFoodData Central records dry pasta as one entry rather than by shape, so linguine, lasagne, cannelloni and shells all use it. | 445 kcal | 15.6 g |
| olive oil | 4.5 g | FDC 171413Oil, olive, salad or cooking | 40 kcal | 0.0 g |
| chopped tomatoes | 300 g | FDC 170051Tomatoes, red, ripe, canned, packed in tomato juice | 48 kcal | 2.4 g |
| dried oregano | 0.5 g | FDC 171328Spices, oregano, dried | 1 kcal | 0.0 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 | 30 g | FDC 169094Olives, ripe, canned (small-extra large) | 35 kcal | 0.3 g |
| mozzarella | 50 g | FDC 170847Cheese, mozzarella, part skim milk | 127 kcal | 12.1 g |
| Whole recipe | Divided by 2 | 869 kcal | 69.3 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. It reheats well, and the pasta keeps drinking the sauce.
- In the freezer
- Freezing keeps food safe indefinitely; the texture is best if it is eaten sooner rather than later.
- 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