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 and white bean panzanella
Torn sourdough soaked in tomato juices with tuna, white beans and basil.
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 torn sourdough dries through in 5 minutes in a hot pan
- Photograph the finished bowl
- Time
- About 30 min
- estimated
- Serves
- 2
- see below
- Energy
- 535 kcal
- per serving
- Protein
- 38 g
- per serving
Ingredients for 2 servings
Check off ingredients as you go.
Contains fish, gluten. Check the labels on packaged ingredients:
- sourdough bread. Bread often contains soya and can contain milk, egg or sesame; check the label.
- 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.
Cooking steps
Tear the sourdough bread into rough pieces and toast them in a dry pan or a hot oven until dry right through and lightly coloured. They should be hard, not soft.
Chop the tomatoes into large pieces, put them in a bowl with a good pinch of salt, and leave them for 10 minutes to release their juice.
Meanwhile slice the onion as thinly as you can and soak it in cold water for 10 minutes, then drain it well. Rinse the capers.
Add the dried bread to the tomatoes and their juice, with the drained tuna in large flakes, the beans, the diced cucumber, the onion, the capers, the oil and the lemon juice.
Turn everything over gently and leave for 10 minutes before tearing in the basil.
The useful detail
Dry the bread out properly before it goes anywhere near the tomatoes. Fresh bread dissolves into the juices within minutes; dried bread soaks them up and stays as something to chew.
Make it work for you
One serving is A large bowl, half the salad. 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.
Black olives instead of capers
Milder and far less sharp, with considerably more fat.
Per serving: about 25 kcal more, about the same protein, about 3 g more fat.
Butter beans instead of white beans
Larger and creamier, and they break more easily.
Per serving: about the same energy, 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 salad where stale bread becomes the starch, and the tuna and beans between them take it past 30 g of protein a serving.
| Energy | 535 kcal |
|---|---|
| Protein | 38 g |
| Fat | 12 g |
| of which saturates | 2 g |
| Carbohydrate | 71 g |
| of which sugars | 10 g |
| Fibre | 12 g |
| Sodium | 1,300 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 |
|---|---|---|---|---|
| sourdough bread | 100 g | FDC 172675Bread, french or vienna (includes sourdough)Calculated with FoodData Central's French or Vienna bread record, which it states includes sourdough. | 272 kcal | 10.8 g |
| tomatoes | 300 g | FDC 170457Tomatoes, red, ripe, raw, year round average | 54 kcal | 2.6 g |
| 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 | 300 g | FDC 175204Beans, white, mature seeds, canned | 342 kcal | 21.8 g |
| cucumber | 150 g | FDC 168409Cucumber, with peel, raw | 23 kcal | 1.0 g |
| capers | 20 g | FDC 172238Capers, canned | 5 kcal | 0.5 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 |
| fresh basil | 10 g | FDC 172232Basil, fresh | 2 kcal | 0.3 g |
| Whole recipe | Divided by 2 | 1066 kcal | 76.7 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
- Best within a few hours, while the bread still has some structure. Refrigerate leftovers and eat within 24 hours.
- Reheating
- Not needed; this is a cold salad.
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