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, white bean and caper salad on rye
Tinned tuna with white beans, capers and red onion on dark rye.
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 10 minutes of soaking is enough to soften raw onion
- Photograph the finished plate
- Time
- About 20 min
- estimated
- Serves
- 2
- see below
- Energy
- 515 kcal
- per serving
- Protein
- 39 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish, gluten. Check the labels on packaged ingredients:
- capers. Capers are packed in salted brine or vinegar. Rinsing them lowers the salt; the figure here is for drained capers as the record gives them.
- rye bread. Most rye bread also contains wheat; check the label.
Cooking steps
Slice the onion as thinly as you can and put it in a bowl of cold water for 10 minutes, then drain it well.
Drain the tuna and the beans. Rinse the beans and let them drip dry.
Fold the tuna, beans, capers, drained onion, oil and lemon juice together with a spatula rather than a spoon, turning the mixture over rather than stirring it, so the beans stay whole.
Leave it to sit for 10 minutes so the beans take on the dressing.
Pile onto the rye bread and finish with the parsley.
The useful detail
Soaking sliced raw onion in cold water for ten minutes takes the harsh edge off it without cooking it, so you keep the crunch and lose the aftertaste.
Make it work for you
One serving is Half the salad on a slice of rye. 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.
Per serving: about 50 kcal more, about 5 g more protein, about 3 g more fat.
Butter beans instead of white beans
Larger and creamier; they break more easily, so fold gently.
Per serving: about the same energy, about the same protein, about the same fat.
Sourdough instead of rye
Lighter and less sour under the salad.
Per serving: about 5 kcal more, about 1 g more 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 lunch with no cooking at all, where two protein sources stack and the beans carry the fibre.
| Energy | 515 kcal |
|---|---|
| Protein | 39 g |
| Fat | 10 g |
| of which saturates | 2 g |
| Carbohydrate | 69 g |
| of which sugars | 4 g |
| Fibre | 13 g |
| Sodium | 1,440 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 |
|---|---|---|---|---|
| onion | 80 g | FDC 170000Onions, raw | 32 kcal | 0.9 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 |
| white beans | 400 g | FDC 175204Beans, white, mature seeds, canned | 456 kcal | 29.0 g |
| capers | 20 g | FDC 172238Capers, canned | 5 kcal | 0.5 g |
| olive oil | 14 g | FDC 171413Oil, olive, salad or cooking | 121 kcal | 0.0 g |
| lemon juice | 15 g | FDC 167747Lemon juice, raw | 3 kcal | 0.1 g |
| parsley | 10 g | FDC 170416Parsley, fresh | 4 kcal | 0.3 g |
| rye bread | 90 g | FDC 172684Bread, rye | 233 kcal | 7.7 g |
| Whole recipe | Divided by 2 | 1025 kcal | 77.3 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
- Keep the salad covered in the fridge and eat within 3 to 4 days. It improves on the second day. Assemble on the bread only when you eat.
- Reheating
- Not needed; this is a cold dish.
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