Herb-Crusted Salmon with Crushed Potatoes

Name: Herb-Crusted Salmon with Crushed Potatoes
Total time: 35 min
Yield: 2
Ingredients: 2 salmon fillets, about 150 g each; 500 g small new potatoes; 40 g panko breadcrumbs; 3 tbsp fresh dill and parsley, finely chopped; 1 lemon; 2 tbsp olive oil; 1 tsp Dijon mustard; 200 g green beans, trimmed

Salmon under a lemon, dill and panko crust that goes golden while the fish stays translucent, with potatoes boiled then crushed and crisped. One tray.

High protein

A salmon fillet with a golden herb and breadcrumb crust on a tray beside crushed, crisp-edged new potatoes and bright green beans, with a lemon half alongside.

Servings: 2
Total time: 35 min
Hands-on: 15 min

What you need

Baking tray
Saucepan
Potato masher or the base of a glass

Ingredients

2salmon fillets, about 150 g each— skin on, pin-boned
500 gsmall new potatoes
40 gpanko breadcrumbs
3 tbspfresh dill and parsley, finely chopped
1lemon— zest in the crust, wedges to serve
2 tbspolive oil
1 tspDijon mustard
200 ggreen beans, trimmed

How to make it

Heat the oven to 200 °C. Boil the potatoes in well-salted water for 15 minutes until a knife slides in easily, then drain them and leave them to steam dry for 2 minutes.
Spread the potatoes on the tray and crush each one flat with the masher until it splits but holds together. Toss with half the olive oil and plenty of salt and roast for 15 minutes.
Mix the panko, herbs, lemon zest and the rest of the olive oil in a small bowl until it looks like damp sand.
Pat the salmon completely dry, brush the top with mustard and press the crumb mixture on firmly. The mustard is glue, not flavour — without it the crust slides off in the oven.
Push the potatoes to one side, add the salmon and the green beans to the tray and roast for 10–12 minutes. The salmon is done when the thickest part flakes but is still slightly darker in the very centre; past that it goes dry and chalky in under a minute.
Serve straight from the tray with the lemon wedges.

Per serving, roughly

Energy: ~720 kcal
Protein: ~40 g
Carbs: ~60 g
Fat: ~34 g

These are estimates calculated from standard ingredient values. Your numbers will shift with the exact products you buy and with how generously you fill the plate — oil, sauces and cheese move them the most.

Variations

Lighter

Swap the potatoes for 400 g of roasted courgette and pepper. About 200 kcal and 45 g of carbohydrate less per portion — better on a rest day than before a session.

Coach's tip

40 g of protein with the omega-3 fat that comes with oily fish, plus real carbohydrate from the potatoes. This is a training-day dinner, not a cutting meal — the calories are in the salmon and the oil, and both are doing a job.

More recipes

Other recipes worth a place in your week.

MealsSoy-Lime Salmon Rice Bowl with EdamameSalmon glazed in soy, lime and a little honey over rice, with edamame for a second hit of protein. About 50 g of protein a bowl — and the one to eat on days one and two of the week.MealsTuna & White Bean SaladTwo tins, a lemon and ten minutes: tuna, cannellini beans, red onion softened in lemon, capers and parsley. 37 g of protein, nothing cooked.MealsGreek Chicken BowlOregano-and-lemon chicken with crisp roast potatoes, a sharp cucumber-tomato salad and tzatziki made from skyr rather than full-fat yogurt. It is the highest-protein bowl in the collection at around 64 g, and it does not taste like diet food.

General information only, not medical or nutritional advice. If you have a health condition, an allergy, or specific dietary needs, talk to a qualified professional.

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