Mediterranean Fresh Cod Fish Soup with Tomatoes and Rosemary - Healthy DASH Recipe | DietsPremium | Diets Premium
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Mediterranean Fresh Cod Fish Soup with Tomatoes and Rosemary
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Mediterranean Fresh Cod Fish Soup with Tomatoes and Rosemary

Hypertension (DASH) Lunch Weight Loss DASH Diet Hypertension Healthy Lifestyle
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
25 min
Portion
4
Cena (Lidl)
$5.35
Koszt / porcja
$1.34
Number of ingredients needed for preparation
9
Calories
730
Contains 182 calories per portion.
182 kcal
Protein/Portion
20g
Fat/Portion
4g
Carbs/Portion
17g
Fiber/Portion
~

Ingredients

Fresh Cod Fillets, Skinless

Fresh Cod Fillets, Skinless

#Fresh
400 Gram (400 Gram) • 291 kcal • $5.12
Fish Anisakis Iodine Vitamin B12 (Cobalamin)
B: 66g
T: 1.2g
W: 4g
291 kcal
Peeled tomatoes (fresh or canned)

Peeled tomatoes (fresh or canned)

400 Gram (400 Gram) • 81 kcal
B: 4g
T: 0.8g
W: 14.4g
81 kcal
Low-sodium vegetable broth

Low-sodium vegetable broth

300 Gram (300 Gram) • 31 kcal
B: 1.8g
T: 0.6g
W: 4.5g
31 kcal
Whole-grain small pasta

Whole-grain small pasta

50 Gram (50 Gram) • 169 kcal
B: 7.3g
T: 1.3g
W: 32g
169 kcal
Onion

Onion

#Onion
100 Gram (100 Gram) • 43 kcal • $0.09
Onion
B: 1.1g
T: 0.1g
W: 9.3g
43 kcal
Garlic

Garlic

#Chickpea
10 Gram (10 Gram) • 17 kcal • $0.03
Garlic
B: 0.6g
T: 0.1g
W: 3.3g
17 kcal
Olive Oil

Olive Oil

#Olive Oil
10 Gram (10 Gram) • 90 kcal • $0.11
Olive
B: 0.1g
T: 10g
W: 0g
90 kcal
Fresh lemon juice

Fresh lemon juice

20 Gram (20 Gram) • 3 kcal
B: 0.1g
T: 0g
W: 0.6g
3 kcal
Fresh rosemary and black pepper

Fresh rosemary and black pepper

5 Gram (5 Gram) • 8 kcal
B: 0.2g
T: 0.3g
W: 1g
8 kcal

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Calorie Requirement Coverage

Calorie Requirement Coverage
7%

This recipe covers 7% of your daily calorie requirement.

Recipe: 182 kcal • Your requirement: 2638 kcal

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Recipe preparation steps

1
Rinse and pat dry the cod fillets, verify that they are free of bones, and cut into thick 3-cm chunks.
2
Heat olive oil in a deep pot. Sauté diced onion and minced garlic over medium heat until fragrant and translucent.
3
Add tomatoes and simmer for about 5 minutes. Pour in hot vegetable broth, fresh lemon juice, and bring to a gentle boil.
4
Add small whole-grain pasta and the chunks of fish. Simmer gently on low heat for about 7-8 minutes until the cod is flaky and tender and pasta is al dente.
5
Remove from heat, season with freshly ground black pepper, and scatter with fresh rosemary needles. Serve steaming hot.
Nutritional Profile & Bioactivity

Nutrients

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

Macronutrient Distribution 1 porcja
730 kcal
Protein
81.2g
Fat
14.3g
Carbs
69.1g
Mediterranean Fresh Cod Fish Soup with Tomatoes and Rosemary
Bio-Analysis Recipe

Mediterranean Fresh Cod Fish Soup with Tomatoes and Rosemary

730 kcal B: 81.2g T: 14.3g W: 69.1g
Glycemic Load
IG 65 ŁG 45
High
Workout Window
60-90 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 89 nutrients organized by category and RDA coverage.
Contains allergens 7
Fish Anisakis Iodine Vitamin B12 (Cobalamin) Onion Garlic Olive
BioNutrition OS Engine High (GL ≥ 20)

Blood Glucose Curve & Glycemic Index

Projected postprandial glucose and insulin response

Blood Glucose Curve (0-180 min)
63 min • Glucose: ~139 mg/dL • Insulin: 97.2 µIU/mL
70 90 120 140 160 140 mg/dL ~139 mg/dL (63m) 0m 15m 30m 45m 60m 90m 120m 150m 180m
Glycemic Load GL
44.9 / serving
Net carbohydrates: 61.5g
Glycemic Index IG
65 / 100
Peak glucose concentration
~139 mg/dL
Estimated peak time: 63 min
Fat and fiber buffer
-48% of peak
Slowing dietary fiber: 7.6g
Clinical insights: High fat and fiber content flattens the glucose peak by up to 48%. Energy is released slowly and steadily, preventing a postprandial crash.
Full bio-analysis & interactions
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