Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
Flaked salmon and sweet green peas sit over a fluffy potato with a cool lemon-dill yogurt finish. The fish cooks on its own tray near the end of the potato bake, helping the two components finish together. Fold gently so the salmon stays in recognisable flakes rather than disappearing into a mash.
The reference is raw farmed Atlantic salmon with skin removed. Other species, skin-on pieces and cooked-weight portions can differ substantially in calories and fat.
Fresh peas are weighed shelled before cooking, matching the raw pea record. Frozen peas are a useful alternative but need their own label or frozen-pea reference rather than being treated as identical. For another preparation, see Healthy Sheet-Pan Salmon with Green Beans and Potatoes.
Why Readers May Like It
- 1Measured portions, a clear filling method and practical doneness checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3Four measured meal portions with potatoes, filling and listed sides included.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, raw, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. The table includes all listed oil, sauce and toppings. All listed potato skins, filling, measured oil, sauces and sides are included. Baking changes water weight; weigh potatoes raw, before cooking.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Baking potatoes, raw flesh and skin, scrubbed and dried | 4 potatoes, about 300 g / 10 1/2 oz each before baking | 1200 g | 924 kcal | 24.6 g | 209.9 g | 1.1 g |
| Atlantic salmon, raw, skin removed, pin bones checked | 4 pieces about 125 g / 4 1/2 oz each | 500 g | 1040 kcal | 102.1 g | 0 g | 67.1 g |
| Fresh green peas, raw, shelled | about 2 3/4 cups; edible shelled weight | 400 g | 324 kcal | 21.7 g | 57.8 g | 1.6 g |
| Plain nonfat Greek yogurt, chilled | about 3/4 cup plus 1 tablespoon | 200 g | 118 kcal | 20.4 g | 7.2 g | 0.8 g |
| Fresh dill, raw, finely chopped | about 1/4 cup loosely packed | 12 g | 5 kcal | 0.4 g | 0.8 g | 0.1 g |
| Lemon juice, raw: 30 g fish, 30 g yogurt | 1/4 cup total | 60 g | 13 kcal | 0.2 g | 4.1 g | 0.1 g |
| Garlic, raw, peeled and finely grated | 2 cloves | 8 g | 12 kcal | 0.5 g | 2.6 g | 0 g |
| Olive oil: 8 g skins, 12 g fish | about 1 tablespoon plus 1 1/2 teaspoons total | 20 g | 177 kcal | 0 g | 0 g | 20 g |
| Table salt: 1 g fish, 1 g peas | about 1/3 teaspoon total | 2 g | 0 kcal | 0 g | 0 g | 0 g |
| Ground black pepper | about 1/2 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Full recipe estimate | 4 servings | — | 2616 kcal | 170 g | 283 g | 90.8 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Final cooking yield and brands can change the estimate.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Instant-read food thermometer (paid link)
- Two rimmed baking sheets (paid link)
- Digital kitchen scale (paid link)
- Lidded saucepan (paid link)
- Fine mesh strainer (paid link)
- Mixing bowls (paid link)
- Chef knife and board (paid link)
- Oven gloves (paid link)
Before You Start
The reference is raw farmed Atlantic salmon with skin removed. Other species, skin-on pieces and cooked-weight portions can differ substantially in calories and fat.
Allow about 105 minutes for preparation, preheating, baking the potatoes and preparing their filling. Some tasks overlap; doneness checks take priority over the clock. Measure the listed oil before cooking and keep the sides within the stated four portions. Use the raw, dry, cooked or drained state specified for each ingredient.
Prepare the oven and potatoes
10–15 minutes including oven heatingHeat the oven to 400°F / 200°C conventional, or 350°F / 180°C fan. Scrub and dry four similar baking potatoes, about 300 g each and 1,200 g total with skins on. Prick the skins, rub over 8 g olive oil and arrange unwrapped on a rimmed sheet in the upper part of the oven. A digital kitchen scale (paid link) helps keep the measured quantities consistent.
Bake the potatoes first
65–80 minutes; other components overlapBake for 65–80 minutes, turning after about 40 minutes. The salmon will enter on its own tray during roughly the last 15–20 minutes, once the potatoes are nearly tender. Prepare the sauce and peas during the potato bake so there is no need to leave cooked fish standing on the counter.
Mix the cold lemon-dill sauce
6 minutes during bakingBefore handling raw fish, stir the yogurt with 30 g lemon juice and all the chopped dill. Cover and refrigerate. Shell and weigh the fresh peas and grate the garlic. Set aside a clean serving utensil and board for the cooked salmon; do not reuse equipment that will touch the raw fish without washing it.
Season the measured raw salmon
4 minutes near the end of bakingKeep the fish chilled until the potatoes are nearly tender. Put the four raw salmon pieces on a second rimmed tray, check carefully for pin bones and spread over the remaining 12 g oil, 30 g lemon juice, garlic, 1 g salt and black pepper. Keep all measured seasoning and juices on the tray.
Bake and check the fish
12–18 minutesPut the salmon tray on a lower shelf so any raw drips cannot reach the potatoes. Bake for about 12–18 minutes, depending on thickness. Check the thickest center of every piece with a thermometer (paid link): the salmon must reach 145°F / 63°C. Continue cooking any piece that has not reached that temperature.
Cook the fresh peas
3–5 minutes during fish bakingDuring the final 5 minutes of fish cooking, bring a small saucepan of water to a boil and add the fresh shelled peas. Simmer for 3–5 minutes until tender, then drain thoroughly and toss with the remaining 1 g salt. Cooking water is discarded and is not part of the consumed meal.
Open the potatoes and flake the salmon
4 minutesConfirm that every potato center yields easily to a knife. Open each with a deep cross cut using oven gloves and forks, retaining its flesh and skin. With clean utensils gently flake the cooked salmon into large pieces, check again for bones and divide the peas and fish across the four potatoes, including the tray juices.
Finish and serve promptly
2 minutesSpoon one quarter of the chilled lemon-dill yogurt over each potato and serve at once. Keep any saved sauce separate from the hot components and refrigerate promptly. This meal is counted as four servings; adding butter or a second unmeasured dressing changes the estimate.
How to Know It Is Ready
Every salmon portion must reach 145°F / 63°C in the thickest center. Potatoes must be tender throughout and peas cooked until tender; fish cooking time changes with thickness.
Fluffy potato, moist large salmon flakes, tender green peas and cool lemon-dill yogurt.
One baked potato and one quarter of the filling, listed sides, sauce and measured oil.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 42.5 g protein per serving.
- Potatoes, filling, listed accompaniments and measured cooking oil are included in the complete portion.
Things to Consider
- Fish in salmon and milk in Greek yogurt. Check any packaged alternatives for relevant allergens and cross-contact; a dairy-free sauce would not remove the fish allergen.
- Energy, sodium and saturated fat still depend on ingredients and portion size. This meal does not guarantee a particular fitness or health result.
Who May Enjoy This Recipe?
Baked potato meal planning
Home cooks looking for a measured seafood lunch or dinner.
Home cooking
Fresh peas are weighed shelled before cooking, matching the raw pea record. Frozen peas are a useful alternative but need their own label or frozen-pea reference rather than being treated as identical.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest safely. Recalculate nutrition for the portion you actually eat.
Larger appetite
Choose an appropriate larger portion or accompaniment and include those ingredients in the meal calculation.
Protein adjustments
If changing the main filling, potato size or side, use its product label and recalculate. The amount can also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Fresh parsley can replace dill at the same measured weight for a different herb flavor. Trout is not the same nutrition reference as Atlantic salmon and needs recalculation. A plain unsweetened milk-free yogurt alternative changes protein, fat and allergen information.
- A different potato size or filling changes cooking time, portion size and nutrition. Adjust the method and recalculate when substituting.
Allergen Information
Fish in salmon and milk in Greek yogurt. Check any packaged alternatives for relevant allergens and cross-contact; a dairy-free sauce would not remove the fish allergen.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when surroundings exceed 90°F / 32°C. Use shallow containers and a refrigerator at 40°F / 4°C or colder. Use safely handled cooked leftovers within 3–4 days; reheat hot leftovers to 165°F / 74°C.
Keeping This Baked Potato Meal
This method bakes potatoes without foil. Split leftover potatoes to help cooling and put them and cooked filling in shallow containers; refrigerate within 2 hours, or within 1 hour above 90°F / 32°C. Keep at 40°F / 4°C or below and use within 3–4 days of the earliest-cooked component, following an earlier ingredient use-by date. If foil was used, remove it before cooling; do not leave wrapped potatoes on the counter. Keep the yogurt sauce separate from the potatoes, salmon and peas, and follow an earlier ingredient use-by date.
Reheating the Meal
Reheat the stored potato, salmon and peas to 165°F / 74°C throughout, checking several areas. Cover loosely in a microwave-safe dish or use a covered oven-safe dish to limit drying. Add the safely stored chilled yogurt sauce after reheating; reheated fish will be firmer than freshly cooked fish.
Follow USDA leftovers guidance. For another baked potato and filling combination, browse Prawn and Avocado Jacket Potato with Lemon Yogurt.
Frequently Asked Questions
Yes, cook them according to their packet and use the frozen product label or matching nutrient record for a revised estimate. The recipe calculation uses fresh raw shelled peas.
It changes both the ingredient state and the preparation. Drain and weigh it according to its label, check for bones and recalculate; do not use the raw-fish bake time for canned salmon.
Use similarly thick pieces and check their centers with a thermometer near the end of the bake. Remove each piece once it reaches 145°F / 63°C instead of continuing until every flake looks very firm.
Use the serving controls to scale gram quantities and serving count. Use additional trays or cook more batches; cooking time does not simply double. Household notes describe the base four-serving recipe.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Useful Tools for This Recipe
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
These tools fit the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Instant-read food thermometer
Checks poultry or fish doneness and the center of reheated leftovers.
Compare on Amazon → (paid link)Paid link · opens in a new tabTwo rimmed baking sheets
Keeps potatoes and raw salmon on separate trays with potatoes on the upper shelf.
Compare on Amazon → (paid link)Paid link · opens in a new tabDigital kitchen scale
Checks raw potato weights and divides the complete filling into four portions.
Compare on Amazon → (paid link)Paid link · opens in a new tab
