Nutrient-Rich Salad with Baked Cod, Hard-Boiled Egg and Lemon Dressing - Healthy DASH Recipe | DietsPremium | Diets Premium
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Nutrient-Rich Salad with Baked Cod, Hard-Boiled Egg and Lemon Dressing
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Nutrient-Rich Salad with Baked Cod, Hard-Boiled Egg and Lemon Dressing

Hypertension (DASH) Dinner/Supper DASH Diet Hypertension Dinner
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
25 min
Portion
2
Cena (Lidl)
$4.07
Koszt / porcja
$2.03
Number of ingredients needed for preparation
7
Calories
567
Contains 283 calories per portion.
283 kcal
Protein/Portion
27g
Fat/Portion
15g
Carbs/Portion
9g
Fiber/Portion
~

Ingredients

Atlantic cod fillet

Atlantic cod fillet

200 Gram (200 Gram) • 163 kcal • $2.56
B: 35.6g
T: 1.4g
W: 2g
163 kcal
Eggs (hard-boiled)

Eggs (hard-boiled)

110 Gram (110 Gram) • 153 kcal • $0.46
B: 13.9g
T: 10.5g
W: 0.8g
153 kcal
Mixed salad greens

Mixed salad greens

100 Gram (100 Gram) • 25 kcal • $0.17
B: 2.2g
T: 0.4g
W: 3.1g
25 kcal
Cherry tomatoes

Cherry tomatoes

150 Gram (150 Gram) • 32 kcal • $0.38
B: 1.4g
T: 0.3g
W: 5.9g
32 kcal
Yellow bell pepper

Yellow bell pepper

100 Gram (100 Gram) • 28 kcal • $0.25
B: 1g
T: 0.2g
W: 5.5g
28 kcal
Olive oil and lemon juice

Olive oil and lemon juice

20 Gram (20 Gram) • 163 kcal • $0.23
B: 0g
T: 18g
W: 0.2g
163 kcal
Parsley Leaves 2

Parsley Leaves 2

#Parsley
10 Gram (10 Gram) • 5 kcal • $0.02
Parsley Celery
B: 0.3g
T: 0.1g
W: 0.6g
5 kcal

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Calorie Requirement Coverage

Calorie Requirement Coverage
11%

This recipe covers 11% of your daily calorie requirement.

Recipe: 283 kcal • Your requirement: 2638 kcal

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Recipe preparation steps

1
Hard-boil eggs, cool in cold water, peel and slice into wedges. Steam or bake cod fillet and flake into bite-sized pieces.
2
Arrange fresh salad greens on serving plates together with halved cherry tomatoes and yellow bell pepper strips.
3
Top salad with flaked cod and egg wedges, then drizzle generously with lemon-olive oil dressing and fresh parsley.
Nutritional Profile & Bioactivity

Nutrients

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

Macronutrient Distribution 1 porcja
567 kcal
Protein
54.3g
Fat
30.8g
Carbs
18g
Nutrient-Rich Salad with Baked Cod, Hard-Boiled Egg and Lemon Dressing
Bio-Analysis Recipe

Nutrient-Rich Salad with Baked Cod, Hard-Boiled Egg and Lemon Dressing

567 kcal B: 54.3g T: 30.8g W: 18g
Glycemic Load
IG 65 ŁG 12
Moderate
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 38 nutrients organized by category and RDA coverage.
Contains allergens 2
Parsley Celery
BioNutrition OS Engine Moderate (GL 10-19)

Blood Glucose Curve & Glycemic Index

Projected postprandial glucose and insulin response

Blood Glucose Curve (0-180 min)
70 min • Glucose: ~102.8 mg/dL • Insulin: 45.3 µIU/mL
70 90 120 140 160 140 mg/dL ~102.8 mg/dL (70m) 0m 15m 30m 45m 60m 90m 120m 150m 180m
Glycemic Load GL
11.7 / serving
Net carbohydrates: 16g
Glycemic Index IG
65 / 100
Peak glucose concentration
~102.8 mg/dL
Estimated peak time: 70 min
Fat and fiber buffer
-48% of peak
Slowing dietary fiber: 2g
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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