Free kalorien- ja ravintoseuranta
Salmon, potatoes and colourful vegetables roasted on one tray for four clear portions.
The useful idea in this recipe is not simply putting everything on one tray. Potatoes, vegetables and salmon cook at different speeds. I start the potatoes first, add the vegetables later and place the salmon on the tray last. This keeps the fish moist while giving the potatoes enough time to soften and colour.
I use salmon portions of roughly equal thickness because one thin piece can dry out before a thick one is ready. The exact cooking time depends on thickness and oven performance. I check the centre rather than relying only on the clock. Fish should be cooked safely, but leaving it in the oven far beyond that point makes it dry.
Oil helps the potatoes roast, but it is easy to pour much more than intended straight from a bottle. I weigh or measure it before mixing. This is not because oil is bad. It is simply energy dense, so an unmeasured amount can make the displayed calculation very different from the meal.
The tray is divided into four portions containing fish, potatoes and vegetables. If the salmon pieces differ in weight, I weigh them rather than assuming every piece is equal. During my own weight loss, this kind of simple checking gave me a more useful estimate without turning cooking into laboratory work.
Lemon, dill and black pepper keep the seasoning straightforward. I add salt carefully because salmon seasoning blends may already contain it. Broccoli and bell pepper can be replaced with courgette, green beans or carrots, although hard vegetables need more time. Frozen vegetables release water and may reduce browning.
This is a meal I can repeat because the ingredients remain recognisable and the preparation is easy to understand. It provides a useful combination of protein, carbohydrate and vegetables, but it is not a medically designed meal plan. The portion should be adjusted to the person's needs and the rest of the day.
When the tray is ready, I divide the salmon first because the pieces may not weigh exactly the same. I then add potatoes and vegetables to each container. Lemon juice and fresh dill can be added after cooking. If I use a separate sauce, I measure it instead of including it silently in the serving.
Cooked salmon is cooled promptly and stored covered in the refrigerator. I prefer reheating it gently so it does not dry out. Potatoes can be crisped separately in an air fryer or oven, but any additional oil belongs in the calculation. The recipe is best treated as four planned meals rather than an unlimited tray.
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.
Save this recipe and adjust its serving size or ingredients.