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Simple pollock, mashed potatoes and vegetables prepared as four familiar home-style portions.
Fish, mashed potatoes and vegetables is not a fashionable recipe, but that is exactly why it belongs here. Most days are built from ordinary meals. When I learned to calculate familiar food instead of replacing everything with diet products, tracking became much easier to maintain.
Pollock is lean and mild. It can dry out if cooked far beyond the point when it is done, so I check the thickest piece rather than relying only on a timer. Frozen fillets should be thawed safely or cooked according to their package directions. Any released water is drained so the plate does not become watery.
Potatoes themselves are straightforward. The additions determine much of the final texture and energy. I warm the milk before mixing it into the drained potatoes and measure the spread. Adding cold liquid can cool the mash, while vigorous mixing can make it gluey. A potato masher is enough.
The listed amount makes a soft everyday mash rather than a restaurant-style version rich in butter. More spread or milk is completely possible, but the calculation should change with the recipe. That honest flexibility is more useful than labelling one version correct and every other version wrong.
Carrots and green beans add colour and make the plate feel complete. Other vegetables work equally well. I divide the cooked fish first, then mash and vegetables. If the fillets differ in size, weighing them gives a fairer division than counting pieces.
This meal illustrates the approach behind RestinCal: show what is on the plate, use reasonable estimates and keep the process simple enough to repeat. No individual meal produced my 40 kilogram weight loss. Meals like this helped because I could prepare them, record them and move on with the rest of the day.
I start the potatoes first, prepare the vegetables while they boil and cook the pollock near the end. This keeps the fish from waiting and drying out while the mash is unfinished. The broccoli can be steamed above the potatoes or cooked separately, but I stop before it becomes very soft.
The Finnish recipe uses low-fat milk and a measured amount of butter or light spread in the mash. Those same amounts are used in the English calculator. If the potatoes need more liquid, I add warm milk in small measured amounts. Lemon, dill and seasonings are included as one practical ingredient entry.
I season the final plate only after tasting, because frozen fish and spreads can contain different amounts of salt.
The nutrition values use the same ingredient amounts and product values as the Finnish recipe. Brands and the finished weight can change the estimate. Sources reviewed 6 August 2026: Fineli, Finnish Food Authority and EFSA.
Note: This recipe shares my personal cooking and tracking experience. It is general information, not individual medical or nutritional advice.
Johannes P. is a self taught, 24 year old fitness enthusiast who lost more than 40 kilograms. That experience inspired him to build RestinCal as a simple and free nutrition tracking service.
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