Effort: 2 of 3

Prep 12 min · Cook 22 min · Total 34 min

Dijon-dill salmon with roasted potatoes

Name: Dijon-dill salmon with roasted potatoes
Prep time: 12 min
Cook time: 22 min
Total time: 34 min
Yield: 2 servings
Cuisine: American
Ingredients: 125 g Salmon, cooked; 150 g Potato, boiled; 90 g Asparagus; 10 g Dijon mustard; 6 g Fresh herbs (dill/parsley/cilantro); 6 g Extra virgin olive oil

Updated 2026-10-24 · data v2026-10-23.1

Real Food — based on the 2025–2030 Dietary Guidelines

Portion scale1×Amounts and estimated macros update below.

Estimated macros at 1×

470 kcal

Percent of calories

Protein 28 percent of calories
Carbs 29 percent of calories
Fat 43 percent of calories

Protein per 100 kcal: 7.0 g
Cost: $5.96 est.
Cost per 10 g protein: $1.81 est.

Source: USDA FoodData Central.

Salmon, cooked (FDC 175168)
Potato, boiled (FDC 170440)
Asparagus (FDC 168389)
Dijon mustard (FDC 2718375)
Fresh herbs (dill/parsley/cilantro) (FDC 170416)
Extra virgin olive oil (FDC 171413)

Recipe keys

Pescatarian
Gluten-Free
Dairy-Free

Gluten-free if your dijon is labeled gluten-free.

Why this recipe is worth the hype

33 g protein for about $5.96 (est.)
Dijon and dill taste like a bistro plate.
The mustard glaze is mostly flavor, not calories.
Potatoes roast in the same pan as the fish.

Fast, Flavorful, Feast

Per serving · USDA-based totals from repo data

Dish

kcal

Protein (g)

Carbs (g)

Fat (g)

Est. cost

Vs current

Fast

Effort: 1 of 3

Baked salmon, potatoes, and asparagus

486

$6.23 (est.)

kcal +16 higher
Protein +3 g higher
Carbs +1 g higher
Fat +1 g higher
Cost +0.27 higher est.
Time −4 min lower

Flavorful

Effort: 2 of 3

Dijon-dill salmon with roasted potatoes

470

$5.96 (est.)

Current level

Feast

Effort: 3 of 3

Miso-glazed salmon with sesame asparagus

481

$5.48 (est.)

kcal +11 higher
Protein 0 g same
Carbs +5 g higher
Fat −1 g lower
Cost −0.48 lower est.
Time −6 min lower

Ingredients at 1×

Amounts scale with the portion buttons above.

Salmon, cooked4.4 oz (125 g)
Potato, boiled1 medium (150 g)
Asparagus5 spears (90 g)
Dijon mustard2 tsp (10 g)
Fresh herbs (dill/parsley/cilantro)2 tbsp (6 g)
Extra virgin olive oil1.5 tsp (6 g)

Steps

Toss potato chunks with oil and roast at 425°F.
Stir Dijon with chopped herbs and spread it on the salmon.
Add salmon and asparagus to the pan for the last 12 minutes.
Serve with the pan juices.

Macros use USDA FoodData Central per-100g values times the gram weights in this recipe.

Recipe text and nutrition numbers on this page are licensed under CC BY 4.0. Food art is not covered by that license.

Cite as: Dijon-dill salmon with roasted potatoes, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/salmon-potato-asparagus-flavorful (updated 2026-10-24).