Diets Premium
Baked cod fillet served over braised sauerkraut with steamed potatoes
1 photo
94

Baked cod fillet served over braised sauerkraut with steamed potatoes

Hypertension (DASH) Heart healthy Lunch Pescatarian Gluten-free DASH Diet Hypertension Heart Health Fish High-protein
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
45 min
Number of portions
1
Cena (Lidl)
$3.77
Cost of one portion
$3.77
Number of ingredients needed for preparation
8
Total calories
556
Calories per 1 portion
556 kcal
Amount of protein per portion
35g
Amount of fat per portion
17g
Amount of carbohydrates per portion
65g
Amount of fiber per portion
~

Loading......

Ingredients

Ingredients

Calculate for portions:
Cod fillet

Cod fillet

#DASH Diet #Heart Health #Gluten-free #Lactose-Free #High-protein
1 Portion (1 Portion (150 g)) • 122 kcal • $1.92
Fish
B: 26.7g
T: 1g
W: 1.5g
122 kcal
Sauerkraut

Sauerkraut

#DASH Diet #Heart Health #Vegan #Vegetarian #Gluten-free
1.5 Cup (1.5 Cup (160 g)) • 32 kcal • $0.64
B: 1.8g
T: 0.3g
W: 5.4g
32 kcal
Carrot

Carrot

#Carrots #Carrot #Vegan #Vegetarian #Gluten-free
1 Piece (1 Piece (45 g)) • 19 kcal • $0.05
Carrot
B: 0.5g
T: 0.1g
W: 3.9g
19 kcal
Olive Oil

Olive Oil

#DASH Diet #Heart Health
1.5 Tablespoon (1.5 Tablespoon (15 g)) • 135 kcal • $0.17
Olive
B: 0.2g
T: 14.9g
W: 0g
135 kcal
Potatoes

Potatoes

#DASH Diet #Heart Health #Potatoes #Vegan #Vegetarian
3 Piece (3 Piece (300 g)) • 236 kcal • $0.21
Potato
B: 5.7g
T: 0.3g
W: 52.5g
236 kcal
Lemon Juice

Lemon Juice

#DASH Diet #Heart Health #Juice #Vegan #Vegetarian
2 Tablespoon (2 Tablespoon (12 g)) • 5 kcal • $0.02
Citrus fruits Salicylates Vitamin C (Ascorbic acid)
B: 0.1g
T: 0g
W: 1.1g
5 kcal
Black Pepper

Black Pepper

#DASH Diet #Heart Health #Vegan #Vegetarian #Gluten-free
1 Piece (1 Piece (1 g)) • 3 kcal • $0.38
Black Pepper
B: 0.1g
T: 0g
W: 0.6g
3 kcal
Salt

Salt

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
1 Piece (1 Piece (1 g)) • 4 kcal • $0.38
Iodine
B: 0.3g
T: 0.3g
W: 0g
4 kcal

Loading......

Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Baked cod fillet served over braised sauerkraut with steamed potatoes

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
3,43 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 3,43 €
100 kcal 0,62 €
20 g protein 1,95 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
3,43 € 3,43 € 6,86 € 13,72 €
Lidl +1%
3,47 € 3,47 € 6,94 € 13,88 €
Tesco +10%
3,77 € 3,77 € 7,54 € 15,08 €
Carrefour +13%
3,88 € 3,88 € 7,76 € 15,52 €
SPAR +17%
4,00 € 4,00 € 8,00 € 16,00 €

Smart Voice

•

Listen to the article content live

0:00 / 0:00

Recipe Summary & Culinary Insights

Baked cod fillet served over braised sauerkraut with steamed potatoes is a nutrient-dense dish formulated for optimal macronutrient balance and glycemic stability. Each serving (out of 1) delivers 528 kcal of energy, 32.7 g protein, 16.1 g fat, 71 g net carbohydrates, and 12.1 g dietary fiber (glycemic index GI 46, glycemic load GL 25).

Key culinary ingredients include: Cod fillet, Sauerkraut, Carrot, Olive Oil, Potatoes, Lemon Juice, Black Pepper, Salt. This combination of bioavailable protein, dietary fiber, micronutrients, and antioxidants supports metabolic health, sustained satiety, and cellular recovery. Total preparation time is 45 minutes.

Recipe preparation steps

1
Preheat the oven to 190°C. Rinse and pat dry the cod fillet, drizzle with lemon juice and part of the olive oil, and season with salt and black pepper.
2
Peel the potatoes, wash them, and boil in lightly salted water until tender, then drain.
3
Meanwhile, peel and coarsely grate the carrot. Combine the sauerkraut with the grated carrot and remaining olive oil, and braise covered in a pan for 10–15 minutes until tender.
4
Bake the cod fillet in the preheated oven for 15–20 minutes until flaky and moist, then serve over the braised sauerkraut alongside the boiled potatoes.
Serve immediately after preparation or pack into a meal-prep container for a nourishing meal on the go.
Contains allergens 18
Carrot Olive Citrus fruits Salicylates Vitamin C (Ascorbic acid) Fish Potato Black Pepper Iodine Fish Carrot Olive Potato Citrus fruits Salicylates Vitamin C (Ascorbic acid) Black Pepper Iodine

Loading......

Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
556 kcal
Protein
35.2g
Fat
17.1g
Carbs
65.2g
Baked cod fillet served over braised sauerkraut with steamed potatoes
Bio-Analysis Recipe

Baked cod fillet served over braised sauerkraut with steamed potatoes

556 kcal B: 35.2g T: 17.1g W: 65.2g
Glycemic Load
IG 65 ŁG 42
High
Workout Window
60-90 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 189 nutrients organized by category and RDA coverage.

Loading......

diet.schema.glucose_curve.title

Calculate for portions:
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 27 µU/mL 46 µU/mL 50 µU/mL 40 µU/mL 26 µU/mL 16 µU/mL 10 µU/mL 6 µU/mL 86 mg/dL 112 mg/dL 130 mg/dL 136 mg/dL 127 mg/dL 113 mg/dL 100 mg/dL 90 mg/dL 86 mg/dL 136 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 33) may trigger a pronounced glucose peak (~136 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
33 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
65
Glucose peak
136
mg/dL
P+F+Fiber buffer
1.13
🛡️ Glycemic buffering in this meal
Protein (35.2 g), fat (17.1 g), and dietary fiber (14.4 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 50.8 g
Simple sugars: 0 g Slowing fiber: 14.4 g
Culinary Matches

Related Recipes

Discover dishes with similar ingredients and flavor profiles.

See all
Fish Greek-style
Fish
Fish Greek-style
423 kcal 2 porcje
B: 197g • T: 75g • W: 152g
Delicious meatless rice dish with vegetables and creamy sauce
Creamy Sauce
Delicious meatless rice dish with vegetables and creamy sauce
468 kcal
B: 95g • T: 86g • W: 287g
Cottage cheese with cocoa
Cottage Cheese
Cottage cheese with cocoa
412 kcal
B: 208g • T: 132g • W: 72g
Chia Pudding with Pineapple
Milch Und Milchprodukte/Frischkäse Und Quark
Chia Pudding with Pineapple
339 kcal ⏱ 10 min 2 porcje 1/5 ★
B: 34g • T: 243g • W: 62g
Dessert à la Monte
Dessert
Dessert à la Monte
468 kcal 2 porcje
B: 128g • T: 216g • W: 124g
Chickpea Tikka Masala
Chickpea
Chickpea Tikka Masala
864 kcal 2 porcje
B: 104g • T: 426g • W: 335g
Fit Pickles
Pickles
Fit Pickles
382 kcal
B: 97g • T: 43g • W: 242g
Mega Pancakes with Chives
Chive
Mega Pancakes with Chives
925 kcal
B: 214g • T: 345g • W: 367g
Omelette Differently
Omelette
Omelette Differently
406 kcal
B: 73g • T: 117g • W: 216g
Goulash Soup
Stew
Goulash Soup
508 kcal 3 porcje
B: 209g • T: 60g • W: 239g
Oatmeal Alternative (roasted)
Oatmeal
Oatmeal Alternative (roasted)
470 kcal 3 porcje
B: 75g • T: 123g • W: 272g
Banana-Nut Chia Pudding
Chia Pudding
Banana-Nut Chia Pudding
912 kcal 4 porcje
B: 45g • T: 689g • W: 178g
Manna Semolina with Strawberry Puree and Chia
Strawberry
Manna Semolina with Strawberry Puree and Chia
468 kcal 2 porcje
B: 75g • T: 78g • W: 315g
Manna Cereal with Bounty Flavor
Bounty Flavor
Manna Cereal with Bounty Flavor
481 kcal
B: 30g • T: 228g • W: 223g
Manna Couscous with Sesame and Blueberries
Manna Couscous
Manna Couscous with Sesame and Blueberries
372 kcal
B: 54g • T: 81g • W: 237g
Chicken in Asian Sauce with Noodles
Asian
Chicken in Asian Sauce with Noodles
494 kcal 2 porcje
B: 225g • T: 80g • W: 189g
Chocolate Hummus with Rice Wafers
Rice Wafers
Chocolate Hummus with Rice Wafers
709 kcal 2 porcje
B: 94g • T: 197g • W: 419g
Cream Soup with Cauliflower
Cauliflower-Based
Cream Soup with Cauliflower
152 kcal 3 porcje
B: 43g • T: 55g • W: 53g
Cream soup with beets
Cream
Cream soup with beets
198 kcal 4 porcje
B: 36g • T: 40g • W: 123g
Shrimp in Curry
Curry
Shrimp in Curry
1021 kcal
B: 266g • T: 633g • W: 122g
Beetroot Carpaccio
Beetroot
Beetroot Carpaccio
559 kcal 2 porcje
B: 103g • T: 270g • W: 186g
Sausages with Bread
With Bread
Sausages with Bread
513 kcal 1/5 ★
B: 74g • T: 273g • W: 165g
Sausages with Tomato and Bread
Sausages
Sausages with Tomato and Bread
535 kcal 1/5 ★
B: 44g • T: 302g • W: 189g
Chicken in Soy Sauce with Honey, Ginger, and Sesame
Soy Sauce
Chicken in Soy Sauce with Honey, Ginger, and Sesame
419 kcal 2 porcje
B: 206g • T: 88g • W: 126g
Scrambled Eggs with Ham
Scrambled Eggs
Scrambled Eggs with Ham
539 kcal
B: 138g • T: 218g • W: 183g
Chicken Tortilla
Chicken
Chicken Tortilla
292 kcal 3 porcje
B: 69g • T: 53g • W: 170g
Turkey Ham Sandwiches with Lettuce and Tomatoes
Turkey Ham
Turkey Ham Sandwiches with Lettuce and Tomatoes
414 kcal
B: 51g • T: 96g • W: 267g
Scrambled Eggs with Tomatoes
Scrambled Eggs
Scrambled Eggs with Tomatoes
531 kcal
B: 110g • T: 214g • W: 207g
Turkey Ham Sandwiches with Lettuce and Tomatoes (Lighter Version)
Lighter Version
Turkey Ham Sandwiches with Lettuce and Tomatoes (Lighter Version)
245 kcal
B: 35g • T: 37g • W: 173g
Chicken Kaszotto with Carrots and Peas
Carrots
Chicken Kaszotto with Carrots and Peas
524 kcal 2 porcje
B: 140g • T: 165g • W: 219g
For Trainees

Latest Diets

Discover other diet plans with similar goals and nutrients.

See all
Shape & Power – A 4-Week, 1800 kcal Training and Nutrition Plan for a Strong, Lean Body
Weight Loss / Fat Burn
Shape & Power – A 4-Week, 1800 kcal Training and Nutrition Plan for a Strong, Lean Body
1800 kcal / dzień
Cel: Loose Weight • Low-Carb Diet
3-day cleansing diet for 1700 kcal
Detox
3-day cleansing diet for 1700 kcal
1700 kcal / dzień
Cel: Detox • Detox & Cleansing Diet
Reduction Pro – 28-Day, 1600 kcal Nutrition Plan for a Healthy and Confident Shape
Weight Loss / Fat Burn
Reduction Pro – 28-Day, 1600 kcal Nutrition Plan for a Healthy and Confident Shape
1800 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
High Protein
Protein Balance – A Month-Long, 2000 kcal High-Protein Plan for Energy and Lasting Wellbeing
2000 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Protein Shape – A 4-Week, 1600 kcal High-Protein Nutrition Plan for a Healthy Transformation and a Confident New Figure
Weight Loss / Fat Burn
Protein Shape – A 4-Week, 1600 kcal High-Protein Nutrition Plan for a Healthy Transformation and a Confident New Figure
1600 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation
Weight Loss / Fat Burn
Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation
1600 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
Weight Loss / Fat Burn
Protein Power 4 - A 4-Week, 2200 kcal High-Protein Diet for Energy and Optimal Weight Loss
2200 kcal / dzień
Cel: Loose Weight • High-Protein Diet
Dream Shape - A 4-Week, 1800 kcal Weight Loss Plan for Lasting Change.
Weight Loss / Fat Burn
Dream Shape - A 4-Week, 1800 kcal Weight Loss Plan for Lasting Change.
1800 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Slim Plan 28 - A 28-Day, 2000 kcal Weight Loss Plan for Optimal Results
Weight Loss / Fat Burn
Slim Plan 28 - A 28-Day, 2000 kcal Weight Loss Plan for Optimal Results
2000 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
Weight Loss / Fat Burn
Fit Body - A 4-Week, 1400 kcal Healthy Slimming Diet for Optimal Results
1400 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Step Up Your Life - A 4-Week, 1400 kcal High-Protein Slimming Plan
Weight Loss / Fat Burn
Step Up Your Life - A 4-Week, 1400 kcal High-Protein Slimming Plan
1400 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Express diet 1300 kcal - quick reduction in 4 weeks according to Sven
Weight Loss / Fat Burn
Express diet 1300 kcal - quick reduction in 4 weeks according to Sven
1300 kcal / dzień
Weight Loss / Fat Burn • Weight Loss Diet
Sven's Plan - A 4-Week, 1500 kcal Slimming Program for Healthy Energy and Transformation
Weight Loss / Fat Burn
Sven's Plan - A 4-Week, 1500 kcal Slimming Program for Healthy Energy and Transformation
1500 kcal / dzień
Weight Loss / Fat Burn • Weight Loss Diet
Energize Your Life - A 4-Week High-Protein Slimming Plan with 1500 kcal for Energy and Weight Reduction
Weight Loss / Fat Burn
Energize Your Life - A 4-Week High-Protein Slimming Plan with 1500 kcal for Energy and Weight Reduction
1500 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Ultra-Low Carb Adventure - A 4-Week, 1600 kcal Plan for a Lighter, Healthier You
Weight Loss / Fat Burn
Ultra-Low Carb Adventure - A 4-Week, 1600 kcal Plan for a Lighter, Healthier You
1600 kcal / dzień
Weight Loss / Fat Burn • Low-Carb Diet
Revolutionize Your Body - A 7-Day Fast Protein Plan for Extraordinary Weight Loss
Weight Loss / Fat Burn
Revolutionize Your Body - A 7-Day Fast Protein Plan for Extraordinary Weight Loss
1600 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Accelerated Transformation - a protein-rich plan with 1600 calories for 14 days
Weight Loss / Fat Burn
Accelerated Transformation - a protein-rich plan with 1600 calories for 14 days
1600 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
Express Shape – 1600 kcal Protein Nutrition Plan – 3 Weeks to a Healthier You
Weight Loss / Fat Burn
Express Shape – 1600 kcal Protein Nutrition Plan – 3 Weeks to a Healthier You
1600 kcal / dzień
Cel: Loose Weight • Weight Loss Diet
All Applications Ecosystem

Tailored Clinical Tools, Generators & Calculators

Explore dedicated Diets Premium ecosystem applications matched to this topic or cycle through more clinical tools.

All applications

Top categories

Quick Meals (250) Vegan & Plant-Based (88) High-Protein & Macro Diets (65) Mediterranean Diet (43) Gluten-Free (34) Healthy Swaps (33) Low-Carb & Slow-Carb (33) Meal Prep (32) Ketogenic Diet (22) Anti-Inflammatory Diet (20) Weight Loss (7) Sugar Detox & Craving Control (5) Low FODMAP (1) Allergies & Intolerances (1)

Diet type

Vegetarian (405) Gluten-free (311) High-protein (283) Dairy-free (167) High Fiber (167) Standard Diet (160) Heart-Healthy Diet (157) Vegan (156) Anti-inflammatory (137) Pork-Free Diet (130) Pollotarian Diet (119) Weight Loss (110) Mediterranean (105) Low-carb (99) Gut Microbiome (73) Brain & Cognitive Support Diet (54) Muscle Gain (53) Ketogenic (49) Stomach-Friendly & Bland Diet (48) Pescatarian Diet (46) Children's Diet (46) Omega-3 Rich Diet (43) Athlete & Performance Diet (36) Body Recomposition Diet (35) Flexitarian Diet (28) Lactose-Free (27) Sugar-free (23) Men's Diet (21) Women's Diet (16) Soft & Bland Food Diet (12)

Top tags

Chicken (53) Salad (46) Oatmeal (43) Lighter Version (41) Cocktail (37) Low-carb (34) Banana (32) Spinach (31) Vegetable (29) Vegetables (29) Avocado (27) Sandwiches (27) Pancakes (26) Yogurt (24) Pasta (23) Rice (22) Canapes (21) Gluten-free (21) Lactose-Free (21) Noodles (21) Soup (21) Zucchini (19) Apple (18) Bell Peppers (17) Broccoli (17) Sandwich (16) Cottage Cheese (15) Dairy-free (15) Stew (15) Yoghurt (15)

Share