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Grilled Atlantic Cod Fillet with Roasted Eggplant, Sweet Yellow Pepper, and Tomatoes
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Grilled Atlantic Cod Fillet with Roasted Eggplant, Sweet Yellow Pepper, and Tomatoes

Lunch Dinner/Supper Pescatarian High Protein Gluten-free Fish Tomato Dinner High-protein
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
25 min
Number of portions
2
Cena (Lidl)
$3.39
Cost of one portion
$1.69
Number of ingredients needed for preparation
6
Total calories
438
Calories per 1 portion
219 kcal
Amount of protein per portion
20g
Amount of fat per portion
10g
Amount of carbohydrates per portion
12g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Fresh Atlantic cod fillet

Fresh Atlantic cod fillet

#Gluten-free #Lactose-Free #High-protein #Low-carb #Healthy
100 Gram (100 Gram) • 82 kcal • $1.28
Fish
B: 18g
T: 0.7g
W: 1g
82 kcal
Eggplant

Eggplant

#DASH Diet #Heart Health #Aubergine #Eggplant #Vegetarian
100 Gram (100 Gram) • 31 kcal • $0.17
Eggplant Salicylates Histamine Latex-Fruit Syndrome Egg
B: 1.1g
T: 0.1g
W: 6.3g
31 kcal
Yellow bell pepper

Yellow bell pepper

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
30 Gram (30 Gram) • 8 kcal • $0.08
B: 0.3g
T: 0.1g
W: 1.7g
8 kcal
Cherry tomatoes

Cherry tomatoes

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
50 Gram (50 Gram) • 11 kcal • $0.13
B: 0.5g
T: 0.1g
W: 2g
11 kcal
Rapeseed Oil

Rapeseed Oil

#Rapeseed Oil #Vegan #Vegetarian #Gluten-free #Lactose-Free
10 Gram (10 Gram) • 82 kcal • $0.03
Rapeseed
B: 0.1g
T: 9g
W: 0.1g
82 kcal
Lemon Juice

Lemon Juice

#DASH Diet #Heart Health #Juice #Vegan #Vegetarian
12.5 Gram (12.5 Gram) • 6 kcal • $0.02
Citrus fruits Salicylates Vitamin C (Ascorbic acid)
B: 0.1g
T: 0.1g
W: 1.2g
6 kcal

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Supermarket Chain Price Comparator

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Supermarket Chain Price Comparator — Grilled Atlantic Cod Fillet with Roasted Eggplant, Sweet Yellow Pepper, and Tomatoes

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

Cheapest Aldi
1,54 € / 1 portion
Calculate for portions:
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Cost of one portion ( 1 portion ) 1,54 €
100 kcal 0,70 €
20 g protein 1,54 €
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Aldi Cheapest
1,54 € 1,54 € 3,08 € 6,16 €
Lidl +1%
1,55 € 1,55 € 3,10 € 6,20 €
Tesco +10%
1,69 € 1,69 € 3,38 € 6,76 €
Carrefour +13%
1,74 € 1,74 € 3,48 € 6,96 €
SPAR +16%
1,79 € 1,79 € 3,58 € 7,16 €

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Recipe Summary & Culinary Insights

Grilled Atlantic Cod Fillet with Roasted Eggplant, Sweet Yellow Pepper, and Tomatoes is a nutrient-dense dish formulated for optimal macronutrient balance and glycemic stability. Each serving (out of 2) delivers 215.3 kcal of energy, 19.8 g protein, 11.1 g fat, 10.3 g net carbohydrates, and 4.1 g dietary fiber (glycemic index GI 18.3, glycemic load GL 3.8).

Key culinary ingredients include: Fresh Atlantic cod fillet, Eggplant, Yellow bell pepper, Cherry tomatoes, Rapeseed Oil, Lemon Juice. This combination of bioavailable protein, dietary fiber, micronutrients, and antioxidants supports metabolic health, sustained satiety, and cellular recovery. Total preparation time is 25 minutes.

Recipe preparation steps

1
Rinse the fresh Atlantic cod fillet under cold water, pat thoroughly dry with paper towels, drizzle with lemon juice, and brush with part of the rapeseed oil.
2
Wash the eggplant and yellow bell pepper and cut them into thick slices or strips, halve the cherry tomatoes, and brush the vegetables with the remaining rapeseed oil.
3
Arrange the eggplant and bell pepper slices alongside the cod fillet on a hot grill pan and cook over medium heat for about 6–8 minutes.
4
Gently flip the fish and vegetables, add the halved cherry tomatoes to the pan, and grill for another 2–3 minutes until the cod is tender and flaky.
5
Divide the grilled cod fillet and roasted vegetables between two plates and serve immediately.
Serve immediately after preparation or pack into a meal-prep container for a nourishing meal on the go.
Contains allergens 18
Eggplant Salicylates Histamine Latex-Fruit Syndrome Egg Rapeseed Citrus fruits Vitamin C (Ascorbic acid) Fish Fish Eggplant Salicylates Histamine Latex-Fruit Syndrome Egg Rapeseed Citrus fruits Vitamin C (Ascorbic acid)

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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
219 kcal
Protein
20.1g
Fat
10g
Carbs
12.2g
Grilled Atlantic Cod Fillet with Roasted Eggplant, Sweet Yellow Pepper, and Tomatoes
Bio-Analysis Recipe

Grilled Atlantic Cod Fillet with Roasted Eggplant, Sweet Yellow Pepper, and Tomatoes

219 kcal B: 20.1g T: 10g W: 12.2g
Glycemic Load
IG 65 ŁG 16
Moderate
Workout Window
30-60 min
Pre-workout
Full Analysis
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Looking for a specific mineral or vitamin? Explore all 79 nutrients organized by category and RDA coverage.

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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 10 µU/mL 13 µU/mL 14 µU/mL 12 µU/mL 10 µU/mL 8 µU/mL 7 µU/mL 6 µU/mL 86 mg/dL 92 mg/dL 97 mg/dL 98 mg/dL 96 mg/dL 92 mg/dL 89 mg/dL 87 mg/dL 86 mg/dL 98 mg/dL
Clinical Insight (Glycemic Model) Low glycemic load (GL 4.7) promotes stable blood glucose with a gentle peak around 98 mg/dL and minimal insulin surge.
Glycemic Load (GL) Low
4.7 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
98
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (20.1 g), fat (10 g), and dietary fiber (4.9 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 7.3 g
Simple sugars: 3.6 g Slowing fiber: 4.9 g
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