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Potato and salmon casserole
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Potato and salmon casserole

Żywność i napoje na bazie roślin Żywność na bazie roślin Przyprawy Przyprawy z niezielonych części roślin Pieprz Czarny pieprz Baked Casserole Salmon
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
60 min
Portion
1
Cena (Lidl)
$1.34
Koszt / porcja
$1.34
Number of ingredients needed for preparation
12
Calories
912
Contains 912 calories per portion.
912 kcal
Protein/Portion
54g
Fat/Portion
47g
Carbs/Portion
68g
Fiber/Portion
~

Ingredients

Frozen Spinach

Frozen Spinach

#Spinach
80 Gram (80 Gram) • 19 kcal • $0.14
Oxalates Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome
B: 1.8g
T: 0.3g
W: 2.2g
19 kcal
Potatoes

Potatoes

#Potatoes
3 Piece (3 Piece (225 g)) • 177 kcal • $0.21
Potato
B: 4.3g
T: 0.2g
W: 39.4g
177 kcal
Onion

Onion

#Onion
1 Piece (1 Piece (170 g)) • 73 kcal • $0.15
Onion
B: 1.9g
T: 0.2g
W: 15.8g
73 kcal
Garlic

Garlic

#Chickpea
1 Tooth (1 Tooth (5 g)) • 8 kcal • $0.01
Garlic
B: 0.3g
T: 0g
W: 1.6g
8 kcal
Butter

Butter

#Butter
0.5 Teaspoon (0.5 Teaspoon (5 g)) • 37 kcal • $0.05
Milk Lactose
B: 0g
T: 4.1g
W: 0g
37 kcal
Salmon Fillet

Salmon Fillet

#Salmon #Fillet
1 Portion (1 Portion (200 g)) • 418 kcal • $0.50
Fish Iodine Anisakis Vitamin B12 (Cobalamin)
B: 44g
T: 26g
W: 2g
418 kcal
White Wine

White Wine

#White Wine
40 Mililiter (40 Mililiter (40 g)) • 4 kcal • $0.07
Sulphites Alcohol Histamine Yeast
B: 0g
T: 0.4g
W: 0.2g
4 kcal
Crème Fraîche

Crème Fraîche

#Cream
1.5 Tablespoon (1.5 Tablespoon (37.5 g)) • 109 kcal • $0.14
Milk
B: 0.9g
T: 11.3g
W: 0.9g
109 kcal
Breadcrumbs

Breadcrumbs

#Bun
1 Tablespoon (1 Tablespoon (8 g)) • 30 kcal • $0.02
Wheat Gluten Sulphites
B: 0.8g
T: 0.2g
W: 6.2g
30 kcal
Butter for the Mold

Butter for the Mold

#Butter
0.5 Teaspoon (0.5 Teaspoon (5 g)) • 37 kcal • $0.05
Milk Lactose Mold
B: 0g
T: 4.1g
W: 0g
37 kcal
White Salt

White Salt

#White Salt
1 Pinch (1 Pinch (0.1 g)) • 0 kcal
Iodine
B: 0g
T: 0g
W: 0g
0 kcal
Black Pepper

Black Pepper

1 Pinch (1 Pinch (0.1 g)) • 0 kcal
Black Pepper
B: 0g
T: 0g
W: 0.1g
0 kcal

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Calorie Requirement Coverage

Calorie Requirement Coverage
35%

This recipe covers 35% of your daily calorie requirement.

Recipe: 912 kcal • Your requirement: 2638 kcal

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Recipe preparation steps

1

Place the leaf spinach in a fine sieve and let it thaw at room temperature.

2

Meanwhile, peel and wash the potatoes, and slice or grate them thinly.

Place the potato slices in a greased baking dish and season generously with salt.

Then bake in a preheated oven (200°C/180°C fan) for about 20 minutes.

3

Peel and finely dice the onion and garlic.

Heat the butter in a saucepan and sauté the onion and garlic for about 4 minutes, stirring occasionally, until translucent.


Rinse the salmon, pat dry, and season with salt and pepper.

Stir the white wine and crème fraîche into the onion and garlic mixture.


Season generously with salt and pepper.


Lightly squeeze the spinach dry and spread it evenly over the potatoes along with the salmon.

Pour the sauce over the top and sprinkle with breadcrumbs.

4

Bake in a preheated oven (200°C/180°C fan-assisted oven) for about 30 minutes.

Remove the casserole from the oven and serve.


Tip: If you like it a little spicier, mix about 2 tablespoons of grated Parmesan cheese into the breadcrumbs.

Nutritional Profile & Bioactivity

Nutrients

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

Macronutrient Distribution 1 porcja
912 kcal
Protein
54.2g
Fat
46.8g
Carbs
68.5g
Potato and salmon casserole
Bio-Analysis Recipe

Potato and salmon casserole

912 kcal B: 54.2g T: 46.8g W: 68.5g
Glycemic Load
IG 65 ŁG 45
High
Workout Window
120 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 99 nutrients organized by category and RDA coverage.
Contains allergens 25
Meat Sulphites Rapeseed Mustard Oxalates Latex-Fruit Syndrome Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Potato Onion Garlic Milk Lactose Fish Iodine Anisakis Vitamin B12 (Cobalamin) Sulphites Alcohol Histamine Yeast Wheat Gluten Mold Black Pepper
BioNutrition OS Engine High (GL ≥ 20)

Blood Glucose Curve & Glycemic Index

Projected postprandial glucose and insulin response

Blood Glucose Curve (0-180 min)
70 min • Glucose: ~138.6 mg/dL • Insulin: 86.5 µIU/mL
70 90 120 140 160 140 mg/dL ~138.6 mg/dL (70m) 0m 15m 30m 45m 60m 90m 120m 150m 180m
Glycemic Load GL
44.5 / serving
Net carbohydrates: 61g
Glycemic Index IG
65 / 100
Peak glucose concentration
~138.6 mg/dL
Estimated peak time: 70 min
Fat and fiber buffer
-48% of peak
Slowing dietary fiber: 7.5g
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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