A mid-priced seafood that 16% lighter than the average seafood meal and ranks in the 24th percentile for protein.
Value4/5
Protein2/5
Lightness3/5
Ease5/5
👍 Best for
✓ Busy weeknights✓ Seafood lovers
✋ Skip if
✕ You're chasing high protein✕ You're doing keto / low-carb
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
Protein20% · 33g
Carbs39% · 64g
Fat41% · 29g
8g
Fiber
630mg
Sodium
5.2g
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
24th pctl
More protein than 24% of 1,474 meals
Protein density
5.2g /100cal
Leaner than 63% of meals
vs Seafood average
16% lighter
This640
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✓ Under 650 Calories✓ High Protein✓ Sodium Smart✓ Easy Prep✓ 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
Veggie Stock Concentrate
Carrot
Lemon
Garlic
Icelandic Cod
Dijon Mustard
Israeli Couscous
Sugar
Cooking Oil
Butter
Salt
Black Pepper
How to make it
1
Adjust rack to top position and preheat oven to 450 degrees. Wash and dry produce. Trim, peel, and cut carrots on a diagonal into ½-inch-thick pieces. Peel and mince or grate garlic. Zest and quarter lemon.
2
Toss carrots on a baking sheet with a large drizzle of oil, salt, and pepper.Roast on top rack until golden brown and tender, 20-25 minutes.
3
Meanwhile, heat a drizzle of oil in a small pot over medium-high heat. Add couscous, half the garlic, and a big pinch of salt. Cook, stirring constantly, until couscous is toasted and garlic is fragrant, 1-2 minutes.Add stock concentrate and 1 cup water (2 cups for 4 servings). Bring to a boil, then cover and reduce heat to low. Cook couscous until tender, 6-8 minutes.Keep covered off heat until ready to serve.
4
While couscous cooks, pat salmon* dry with paper towels; season with salt and pepper.Heat a drizzle of oil in a large, preferably nonstick, pan over medium-high heat. Add salmon to pan, skin sides down. Cook salmon until skin is crisp, 5-7 minutes.Flip and cook until cooked through, 1-2 minutes more. Turn off heat; transfer to a plate. Wipe out pan and let cool slightly.
5
Dice 2 TBSP butter (4 TBSP for 4 servings) into ½-inch pieces.In a small bowl, combine mustard, 1 TBSP water, ½ tsp sugar, juice from two lemon wedges, and as much lemon zest as you like. (For 4, use 2 TBSP water, 1 tsp sugar, and juice from four wedges.)Heat a drizzle of oil in pan used for salmon over medium heat. Add remaining garlic and a pinch of salt. Cook, stirring occasionally, until fragrant, 30-60 seconds.Whisk in mustard mixture. Add diced butter one piece at a time, whisking constantly, until butter has melted and sauce has thickened, 1-2 minutes more.Keep covered off heat until ready to serve.
6
Stir ½ TBSP butter (1 TBSP for 4 servings) into pot with couscous until melted. Taste and season with salt and pepper if desired.Divide couscous and carrots between plates in separate sections. Top couscous with salmon and drizzle salmon with lemon-Dijon sauce. Serve with a squeeze of lemon juice and any remaining lemon wedges on the side.
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Adjust rack to top position and preheat oven to 450 degrees. Wash and dry produce. Trim, peel, and cut carrots on a diagonal into ½-inch-thick pieces. Peel and mince or grate garlic. Zest and quarter lemon.
2
Step 2
Toss carrots on a baking sheet with a large drizzle of oil, salt, and pepper.Roast on top rack until golden brown and tender, 20-25 minutes.
3
Step 3
Meanwhile, heat a drizzle of oil in a small pot over medium-high heat. Add couscous, half the garlic, and a big pinch of salt. Cook, stirring constantly, until couscous is toasted and garlic is fragrant, 1-2 minutes.Add stock concentrate and 1 cup water (2 cups for 4 servings). Bring to a boil, then cover and reduce heat to low. Cook couscous until tender, 6-8 minutes.Keep covered off heat until ready to serve.
4
Step 4
While couscous cooks, pat salmon* dry with paper towels; season with salt and pepper.Heat a drizzle of oil in a large, preferably nonstick, pan over medium-high heat. Add salmon to pan, skin sides down. Cook salmon until skin is crisp, 5-7 minutes.Flip and cook until cooked through, 1-2 minutes more. Turn off heat; transfer to a plate. Wipe out pan and let cool slightly.
5
Step 5
Dice 2 TBSP butter (4 TBSP for 4 servings) into ½-inch pieces.In a small bowl, combine mustard, 1 TBSP water, ½ tsp sugar, juice from two lemon wedges, and as much lemon zest as you like. (For 4, use 2 TBSP water, 1 tsp sugar, and juice from four wedges.)Heat a drizzle of oil in pan used for salmon over medium heat. Add remaining garlic and a pinch of salt. Cook, stirring occasionally, until fragrant, 30-60 seconds.Whisk in mustard mixture. Add diced butter one piece at a time, whisking constantly, until butter has melted and sauce has thickened, 1-2 minutes more.Keep covered off heat until ready to serve.
6
Step 6
Stir ½ TBSP butter (1 TBSP for 4 servings) into pot with couscous until melted. Taste and season with salt and pepper if desired.Divide couscous and carrots between plates in separate sections. Top couscous with salmon and drizzle salmon with lemon-Dijon sauce. Serve with a squeeze of lemon juice and any remaining lemon wedges on the side.
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Seared Icelandic Cod & Lemon-Dijon Sauce (HelloFresh's Seared Icelandic Cod & Lemon Dijon Sauce: 640 calories, 33g protein. Seafood meal. Recipe, ingredients, and nutrition from MealFan.) is a prepared meal from . One serving provides 640 calories with 33 g of protein, representing about 32 percent of the daily calorie reference point. The recipe format follows 's standard approach of pre-measured ingredients and step-by-step instructions.
In cooking, a sauce is a liquid, cream, or semi-solid food, served on or used in preparing other foods. Most sauces are not normally consumed by themselves; they add flavour, texture, and visual appeal to a dish. [1]
delivers weekly meals across the US. For testing notes, delivery details, and how compares to alternatives, read the review on MealFan.
Nutrition per serving
640Calories
33gProtein
64gCarbs
29gFat
8gFiber
630mgSodium
Daily calorie contribution32% of 2,000 cal target
🍽️ Serves: 2 servings
💪 Protein-Rich
✓ Perfect for
Weight management
⚠ Not ideal for
Vegans
Frequently asked questions
How many calories are in Seared Icelandic Cod & Lemon-Dijon Sauce?
Seared Icelandic Cod & Lemon-Dijon Sauce contains 640 calories and 33 g of protein per serving, portioned as HelloFresh's Seared Icelandic Cod & Lemon Dijon Sauce: 640 calories, 33g protein. Seafood meal. Recipe, ingredients, and nutrition from MealFan..
Which meal service offers Seared Icelandic Cod & Lemon-Dijon Sauce?
Seared Icelandic Cod & Lemon-Dijon Sauce is offered by . Read the full review on MealFan for pricing, freshness ratings, and how compares to competitors.
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