This is a partial (unsatisfyingly partial) answer:
There is a nice theorem in algebraic number theory:
Theorem(Dedekind): Let $\mathcal{O}_K$ be a number ring such that there exists $\alpha\in\mathcal{O}_K$ with $\mathcal{O}_K=\mathbb{Z}[\alpha]$. Let $f(T)$ be the minimal polynomial of $\alpha$ over $\mathbb{Q}$. Then, for every prime $p\in\mathbb{Z}$ let $\overline{g_1(T)}^{e_1}\cdots \overline{g_m(T)}^{e_m}=\overline{f(T)}$ be the prime factorization of $\overline{f(T)}\in\mathbb{F}_p[T]$ (where $g_i(T)\in\mathbb{Z}[T]$). Then, the prime ideals of $\mathcal{O}_K$ lying over $p$ are those of the form $(p,g_i(\alpha))$ for $i=1,\ldots,m$.
So, now we have the case when $K=\mathbb{Q}(\sqrt{2})$, $\alpha=\sqrt{2}$, and $f(T)=T^2-2$. Thus, the find the prime ideal of $\mathbb{Z}[\sqrt{2}]$ lying above $p$ we need only factor $T^2-2$ in $\mathbb{F}_p[T]$. Now, by quadratic reciprocity we know that $2$ has a square root in $\mathbb{F}_p$ if and only if $p\equiv 1,7\mod 8$.
If $p\equiv 3,5\mod 8$ then $T^2-2$ is irreducible in $\mathbb{F}_p[T]$ and thus the prime ideal lying above $p$ is $(p,(\sqrt{2})^2-2)=(p)$.
If $p\equiv 1,7\mod 8$ then we know that $T^2-2$ factors in $\mathbb{F}_p[T]$ as $(T-\beta)(T+\overline{\beta})$ where $\beta$ is some (lift to $\mathbb{Z}$ of a) square root of $2$ in $\mathbb{F}_p$. Thus, Dedekind's theorem tells us that the prime ideals of $\mathbb{Z}[\sqrt{2}]$ lying above $p$ are $(p,\sqrt{2}\pm\beta)$. Now, abstractly we know then that $(p,\sqrt{2}\pm\beta)=\text{gcd}(p,\sqrt{2}\pm\beta)$, and that this gcd can be computed (in theory) using the Euclidean algorithm.
Thus, up to units of $\mathbb{Z}[\sqrt{2}]$ (which are all of the form $\pm(1-\sqrt{2})^n$, $n\in\mathbb{Z}$) the prime elements of $\mathbb{Z}[\sqrt{2}]$ are $p$ for $p\equiv 3,5\mod 8$, and $\text{gcd}(p,\sqrt{2}\pm\beta)$ where $\beta$ is a lift of a square root of $2$ in $\mathbb{F}_p$.