Blue Plate Special Salmon Dinner Bar

Blue Plate Special Salmon Dinner Bar
HelloFreshSeafood
✓ Available this week · Jun 8 – Jun 14, 2026
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⏱ ~10 min  ·  🍽 2 servings  ·  📊 Medium  ·  💰 $9–$12/serving
✓ High protein
Nutrition Facts
2 serving(s)
Calories1070
Total Fat66g
Total Carbohydrate76g
Dietary Fiber11g
Protein46g
Sodium1280mg
Per serving, as packaged by HelloFresh. Sat. fat & sugars not reported by provider.
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7/ 10
MealFan's take
Solid choice
A mid-priced seafood that 41% heavier than the average seafood meal and ranks in the 71th percentile for protein.
Value4/5
Protein4/5
Lightness1/5
Ease5/5
👍 Best for
✓ Hitting protein goals✓ Busy weeknights✓ Seafood lovers
✋ Skip if
✕ You're doing keto / low-carb✕ You're cutting calories✕ You're watching sodium
This take is generated from the meal's nutrition, price and how it ranks against 1,900 meals we track — a starting point, not a substitute for tasting it yourself. Tried it? Add your rating →
✅ Hands-on tested by our editors📅 Reviewing meal kits since 2014📊 1,900 meals in our database🧾 Macros sourced from HelloFresh🔄 Availability checked weekly
Nutrition per serving
1070CALORIES
Protein17% · 46g
Carbs28% · 76g
Fat55% · 66g
11g
Fiber
1280mg
Sodium
4.3g
Protein / 100 cal
Per serving, as packaged by HelloFresh. Oils, salt & pepper added at home aren't included.
📊 How this meal stacks up
Benchmarked against every meal in our database
Protein rank
71th pctl
More protein than 71% of 1,474 meals
Protein density
4.3g /100cal
Leaner than 36% of meals
vs Seafood average
41% heavier
This1070
Avg759
🧾 Diet fit
Based on this meal's macros per serving
✓ High protein✕ Low carb✕ Keto-friendly✕ Under 500 cal✓ High fiber✕ Lower sodium
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Allergens & dietary
Contains Allergens aren't itemized by this provider — check the package label before cooking.
Dietary ✓ Pork-free
Allergen & dietary details are sourced from the meal provider and can change between weeks. Facilities are not certified allergen-free and trace cross-contact is possible. If you have a serious allergy, always confirm against the package label.
Ingredients
Sour Cream
Cherry Jam
Vidalia Onion Paste
Potatoes
Carrot
Peas
Chicken Stock Concentrate
Scallions
Flour
Garlic Powder
Mexican Cheese Blend
Salmon
Black Pepper
Cooking Oil
Butter
Salt
How to make it
1
Step 1
Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce. Trim, peel, and cut carrots on a diagonal into ½-inch-thick pieces.Toss carrots on a baking sheet with a large drizzle of oil, salt, and pepper. Roast on top rack until browned and tender, 20-25 minutes.
2
Step 2
While carrots roast, dice potatoes into ½-inch pieces. Trim and thinly slice scallions, separating whites from greens.Place potatoes in a medium pot with enough salted water to cover by 2 inches. Bring to a boil and cook until tender, 10-12 minutes. Reserve ½ cup potato cooking liquid, then drain.Return potatoes to pot and keep covered off heat until ready to mash in Step 6.
3
Step 3
Pat chicken* dry with paper towels; place between two large pieces of plastic wrap. Pound with a mallet or rolling pin until ½ inch thick. Season all over with garlic powder, salt, and pepper.Heat a drizzle of oil in a large pan over medium-high heat. Add chicken; cook until browned and cooked through, 4-6 minutes per side. Turn off heat; transfer to a cutting board and tent with foil to keep warm. Wipe out pan and let cool slightly. TIP: If you added any other items to your meal (apps, sides, and/or dessert), you can get started on them now!
4
Step 4
Meanwhile, in a small microwave-safe bowl, whisk together jam, half the stock concentrates, 1 TBSP water, and 1 TBSP butter (2 TBSP water and 2 TBSP butter for 4 servings). Cover with plastic wrap and microwave until butter has melted, 1-2 minutes. Carefully remove plastic wrap and whisk in one packet of sour cream (two packets for 4).In a medium microwave-safe bowl, combine peas with 1 TBSP butter (2 TBSP for 4), salt, and pepper. Cover with plastic wrap and microwave until peas are warmed through and butter has melted, 2-3 minutes. Carefully remove plastic wrap and stir to combine.
5
Step 5
Heat pan used for chicken over medium-high heat. Add 2 TBSP butter (4 TBSP for 4 servings) and scallion whites. Cook, stirring, until scallions are lightly browned 1-2 minutes.Whisk in flour and cook, whisking, until lightly browned, 1 minute more.Whisk in ¾ cup water (1¼ cups water for 4), Vidalia onion paste, and remaining stock concentrate. Cook, whisking occasionally, until slightly thickened, 2-3 minutes.
6
Step 6
Add remaining sour cream and 1 TBSP butter (2 TBSP for 4 servings) to pot with drained potatoes.Mash until smooth and creamy, adding splashes of reserved potato cooking liquid as needed. Taste and season with salt and pepper.
7
Step 7
Slice chicken crosswise.Serve chicken, mashed potatoes, roasted carrots, peas, cherry sauce, gravy, scallion greens, and Mexican cheese blend family style and let everyone build their own plate. (Don't forget to serve with any extra items you may have ordered to build out your meal!)
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669ecfcc46ae2b14647c3ca2-8a9f026e-8019e2a6
Available this week — 12, 25 – 12, 31, 2026
Brand
HelloFresh
Category
Seafood
Difficulty
Medium
Price / serving
$9–$12/serving

Nutrition Per Serving

1070
kcal
Calories
46
grams
Protein
76
grams
Carbs
66
grams
Fat
11
grams
Fiber
1280
mg
Sodium

Dietary Info

Pork-free

→ View this meal on HelloFresh

Ingredients

68d57cd79ed4d6794189bc41-71606b85
Sour Cream
64b6744fa1aa6db20ea0d57f-698ebaa0
Cherry Jam
64b67452d4684302b8753f61-ea2f5508
Vidalia Onion Paste
674894a1989edba91be33e2b-941572a0
Potatoes
64b67451a7c1f8a1e13bae05-d38c643b
Carrot
64b6744dd4684302b8753dac-03f5d99f
Peas
64b67451d4684302b8753f28-245cf803
Chicken Stock Concentrate
64b6744ed4684302b8753dbe-d984ead4
Scallions
64b6744ca7c1f8a1e13babf9-285c76e8
Flour
64b6744cd4684302b8753d2d-9abca664
Garlic Powder
5afc835e30006c4576393862-5541d5f6
Mexican Cheese Blend
64b6744aa7c1f8a1e13bab55-7b8ae0ef
Salmon
🥘
Black Pepper
🥘
Cooking Oil
🥘
Butter
🥘
Salt

How to Make It

1

Step 1

step-9adaea00

Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce. Trim, peel, and cut carrots on a diagonal into ½-inch-thick pieces.Toss carrots on a baking sheet with a large drizzle of oil, salt, and pepper. Roast on top rack until browned and tender, 20-25 minutes.

2

Step 2

step-7cb1df10

While carrots roast, dice potatoes into ½-inch pieces. Trim and thinly slice scallions, separating whites from greens.Place potatoes in a medium pot with enough salted water to cover by 2 inches. Bring to a boil and cook until tender, 10-12 minutes. Reserve ½ cup potato cooking liquid, then drain.Return potatoes to pot and keep covered off heat until ready to mash in Step 6.

3

Step 3

step-42e19120

Pat chicken* dry with paper towels; place between two large pieces of plastic wrap. Pound with a mallet or rolling pin until ½ inch thick. Season all over with garlic powder, salt, and pepper.Heat a drizzle of oil in a large pan over medium-high heat. Add chicken; cook until browned and cooked through, 4-6 minutes per side. Turn off heat; transfer to a cutting board and tent with foil to keep warm. Wipe out pan and let cool slightly. TIP: If you added any other items to your meal (apps, sides, and/or dessert), you can get started on them now!

4

Step 4

step-a77f4230

Meanwhile, in a small microwave-safe bowl, whisk together jam, half the stock concentrates, 1 TBSP water, and 1 TBSP butter (2 TBSP water and 2 TBSP butter for 4 servings). Cover with plastic wrap and microwave until butter has melted, 1-2 minutes. Carefully remove plastic wrap and whisk in one packet of sour cream (two packets for 4).In a medium microwave-safe bowl, combine peas with 1 TBSP butter (2 TBSP for 4), salt, and pepper. Cover with plastic wrap and microwave until peas are warmed through and butter has melted, 2-3 minutes. Carefully remove plastic wrap and stir to combine.

5

Step 5

step-afa78140

Heat pan used for chicken over medium-high heat. Add 2 TBSP butter (4 TBSP for 4 servings) and scallion whites. Cook, stirring, until scallions are lightly browned 1-2 minutes.Whisk in flour and cook, whisking, until lightly browned, 1 minute more.Whisk in ¾ cup water (1¼ cups water for 4), Vidalia onion paste, and remaining stock concentrate. Cook, whisking occasionally, until slightly thickened, 2-3 minutes.

6

Step 6

step-43c3b250

Add remaining sour cream and 1 TBSP butter (2 TBSP for 4 servings) to pot with drained potatoes.Mash until smooth and creamy, adding splashes of reserved potato cooking liquid as needed. Taste and season with salt and pepper.

7

Step 7

step-1be58160

Slice chicken crosswise.Serve chicken, mashed potatoes, roasted carrots, peas, cherry sauce, gravy, scallion greens, and Mexican cheese blend family style and let everyone build their own plate. (Don't forget to serve with any extra items you may have ordered to build out your meal!)

About HelloFresh

HelloFresh is the most popular meal kit in the US, offering 90+ recipes per week across Classic, Family, Veggie, Fit & Wholesome, and Quick & Easy plans.

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Blue Plate Special Salmon Dinner Bar, served HelloFresh's Blue Plate Special Salmon Dinner Bar: 1070 calories, 46g protein. Seafood meal. Recipe, ingredients, and nutrition from MealFan., is a prepared dish from . Each portion contains 1070 calories and 46 grams of protein, covering roughly 54 percent of a standard 2,000 calorie daily target.

delivers weekly meals across the US. For testing notes, delivery details, and how compares to alternatives, read the review on MealFan.

Nutrition per serving

1070 Calories
46g Protein
76g Carbs
66g Fat
11g Fiber
1280mg Sodium
Daily calorie contribution54% of 2,000 cal target
🍽️ Serves: 2 servings
💪 High-Protein
✓ Perfect for
High-protein goals
⚠ Not ideal for
Strict calorie restriction
Vegans
Strict keto

Frequently asked questions

How many calories are in Blue Plate Special Salmon Dinner Bar?

Blue Plate Special Salmon Dinner Bar contains 1070 calories and 46 g of protein per serving, portioned as HelloFresh's Blue Plate Special Salmon Dinner Bar: 1070 calories, 46g protein. Seafood meal. Recipe, ingredients, and nutrition from MealFan..

Which meal service offers Blue Plate Special Salmon Dinner Bar?

Blue Plate Special Salmon Dinner Bar is offered by . Read the full review on MealFan for pricing, freshness ratings, and how compares to competitors.

❓ Frequently asked questions
How many calories are in Blue Plate Special Salmon Dinner Bar?+
Blue Plate Special Salmon Dinner Bar has 1070 calories per serving, with 46g protein, 76g carbs, 66g fat.
Is Blue Plate Special Salmon Dinner Bar high in protein?+
Yes. It delivers 46g of protein per serving, which we count as high-protein.
How long does Blue Plate Special Salmon Dinner Bar take to make?+
About 10 minutes, rated medium difficulty, and it serves 2.
Does Blue Plate Special Salmon Dinner Bar list its allergens?+
HelloFresh does not itemize allergens for this meal — check the package label before cooking, especially for serious allergies.
How much does Blue Plate Special Salmon Dinner Bar cost?+
It runs about $9–$12/serving through HelloFresh.
What diets does Blue Plate Special Salmon Dinner Bar work for?+
It is tagged Pork-free.
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