Dietspremium

13:00 - Lunch

Cod with spinach, lemon dill and potatoes

Ingredients are part of the recipe

Cod with spinach, lemon dill and potatoes according to the Sven Müller diet

Fresh spinach

250 x Gram ( 250 g )

Onion

1 x Piece ( 170 g )

Potatoes

2 x Piece ( 150 g )

Cod, fresh, fillets without skin

1 x Portion ( 100 g )

olive oil

1 x Teaspoon ( 5 g )

Garlic

2 x Tooth ( 10 g )

Lemon juice

1 x Teaspoon ( 3 g )

Parsley, leaves

1 x Teaspoon ( 3 g )

Chives

1 x Teaspoon ( 2 g )

Nutmeg

1 x Pinch ( 0.2 g )

Cumin

1 x Teaspoon ( 3 g )

Dill fresh or dried

1 x Teaspoon ( 2 g )

Salt, white

1 x Pinch ( 0.1 g )

Black pepper

1 x Pinch ( 0.1 g )

Papaya, ripe, raw

1 x Piece ( 300 g )

Preparation time: 20 Minutes

Finely chop the onions.

Cook the spinach with a little water and the onions, then season with freshly grated nutmeg, pepper, and salt.

Cook the potatoes, cut them in half, and sprinkle the cut half with caraway seeds.

Bake the potatoes in the oven at 180°C for 10 minutes.

Drizzle the salmon with lemon juice, add dill, season with salt, and fry in hot oil for 3 minutes on each side.

Eat the papaya.

Proteins 23.84%

31.5g / 157.5 g

Fats 12.77%

7.5g / 16.67 g

Carbohydrates 63.39%

83.76g / 186.13 g

Kcal

528.54Kcal / 2000 Kcal

Calcium	422.84mg / 1000 mg
Carbohydrate	83.76g / 250 g
Carotene Beta	507µg
Chlorine	18mg / 2300 mg
Cholesterol	50mg
Copper	0.68mg / 1.5 mg
Fat	7.5g / 150 g
Fatty monounsaturated	3.83g
Fatty polyunsaturated	1.39g
Fatty saturated	0.98g
Fiber	13.62g / 30 g
Iodine	0.3µg / 150 µg
Iron	9.69mg / 15 mg
Magnesium	339.54mg / 350 mg
Manganese	1.39mg / 2.3 mg
Natron	42mg / 1500 mg
Phosphorus	392.16mg / 700 mg
Potassium	2765.76mg / 4000 mg
Protein	31.5g / 100 g
Selenium	2.7µg / 70 µg
Sodium	212.48mg / 1500 mg
Sucrose	4.76g
Sugar	36.88g / 50 g
Tiamin	0.01mg / 1.2 mg
Vitamin A	1934.11µg / 800 µg
Vitamin ARE	225µg / 850 µg
Vitamin B1 (Thiamin)	0.58mg / 1.1 mg
Vitamin B12 (Cobalamin)	1µg / 4 µg
Vitamin B2 (Riboflavin)	0.72mg / 1.4 mg
Vitamin B3 (Niacin)	7.23mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.72mg / 5 mg
Vitamin B6 (Pyridoxine)	1.63mg / 1.6 mg
Vitamin B9 (Folate)	596.31µg / 300 µg
Vitamin C (Ascorbic acid)	328.93mg / 110 mg
Vitamin D	1µg / 100 µg
Vitamin E	6.03mg / 14 mg
Vitamin K	668.12µg / 70 µg
Water	535.36ml
Zinc	3.81mg / 10 mg

Calcium	247.5mg / 1000 mg
Carbohydrate	7.5g / 250 g
Copper	0.25mg / 1.5 mg
Fat	1g / 150 g
Fatty monounsaturated	0.075g
Fatty polyunsaturated	0.6g
Fatty saturated	0.1g
Fiber	5.5g / 30 g
Iron	6.75mg / 15 mg
Magnesium	197.5mg / 350 mg
Manganese	0.65mg / 2.3 mg
Phosphorus	72.5mg / 700 mg
Potassium	1395mg / 4000 mg
Protein	7.25g / 100 g
Sodium	65mg / 1500 mg
Sucrose	0.5g
Vitamin A	1767.5µg / 800 µg
Vitamin B1 (Thiamin)	0.2mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.475mg / 1.4 mg
Vitamin B3 (Niacin)	1.8mg / 15 mg
Vitamin B6 (Pyridoxine)	0.475mg / 1.6 mg
Vitamin B9 (Folate)	485µg / 300 µg
Vitamin C (Ascorbic acid)	70.25mg / 110 mg
Vitamin E	4.7mg / 14 mg
Zinc	1.75mg / 10 mg

Calcium	39.1mg / 1000 mg
Carbohydrate	15.81g / 250 g
Copper	0.102mg / 1.5 mg
Fat	0.17g / 150 g
Fiber	2.89g / 30 g
Iron	0.34mg / 15 mg
Magnesium	17mg / 350 mg
Manganese	0.289mg / 2.3 mg
Phosphorus	23.8mg / 700 mg
Potassium	248.2mg / 4000 mg
Protein	1.87g / 100 g
Sodium	6.8mg / 1500 mg
Sucrose	3.74g
Sugar	7.14g / 50 g
Vitamin B1 (Thiamin)	0.085mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.034mg / 1.4 mg
Vitamin B3 (Niacin)	0.17mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.17mg / 5 mg
Vitamin B6 (Pyridoxine)	0.204mg / 1.6 mg
Vitamin B9 (Folate)	32.3µg / 300 µg
Vitamin C (Ascorbic acid)	11.9mg / 110 mg
Vitamin E	0.034mg / 14 mg
Vitamin K	0.68µg / 70 µg
Water	151.3ml
Zinc	0.408mg / 10 mg

Calcium	16.5mg / 1000 mg
Carbohydrate	26.25g / 250 g
Copper	0.21mg / 1.5 mg
Fat	0.15g / 150 g
Fiber	3.3g / 30 g
Iron	0.45mg / 15 mg
Magnesium	34.5mg / 350 mg
Manganese	0.225mg / 2.3 mg
Phosphorus	85.5mg / 700 mg
Potassium	637.5mg / 4000 mg
Protein	2.85g / 100 g
Sodium	9mg / 1500 mg
Sucrose	0.45g
Sugar	1.2g / 50 g
Vitamin B1 (Thiamin)	0.12mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.045mg / 1.4 mg
Vitamin B3 (Niacin)	1.65mg / 15 mg
Vitamin B6 (Pyridoxine)	0.495mg / 1.6 mg
Vitamin B9 (Folate)	24µg / 300 µg
Vitamin C (Ascorbic acid)	30mg / 110 mg
Vitamin E	0.075mg / 14 mg
Vitamin K	3µg / 70 µg
Water	118.5ml
Zinc	0.525mg / 10 mg

Calcium	7mg / 1000 mg
Cholesterol	50mg
Copper	0.06mg / 1.5 mg
Fat	0.3g / 150 g
Fatty monounsaturated	0.02g
Fatty polyunsaturated	0.12g
Fatty saturated	0.06g
Iron	0.6mg / 15 mg
Magnesium	25mg / 350 mg
Manganese	0.01mg / 2.3 mg
Phosphorus	145mg / 700 mg
Potassium	364mg / 4000 mg
Protein	16.5g / 100 g
Sodium	89mg / 1500 mg
Vitamin A	6µg / 800 µg
Vitamin B1 (Thiamin)	0.06mg / 1.1 mg
Vitamin B12 (Cobalamin)	1µg / 4 µg
Vitamin B2 (Riboflavin)	0.04mg / 1.4 mg
Vitamin B3 (Niacin)	2.39mg / 15 mg
Vitamin B6 (Pyridoxine)	0.2mg / 1.6 mg
Vitamin C (Ascorbic acid)	1mg / 110 mg
Vitamin D	1µg / 100 µg
Vitamin E	0.44mg / 14 mg
Zinc	0.46mg / 10 mg

Carbohydrate	0.01g / 250 g
Copper	0.0035mg / 1.5 mg
Fat	4.98g / 150 g
Fatty monounsaturated	3.506g
Fatty polyunsaturated	0.5305g
Fatty saturated	0.743g
Iron	0.02mg / 15 mg
Phosphorus	0.05mg / 700 mg
Sodium	0.05mg / 1500 mg
Vitamin E	0.5975mg / 14 mg
Zinc	0.003mg / 10 mg

Calcium	18.1mg / 1000 mg
Carbohydrate	3.26g / 250 g
Copper	0.026mg / 1.5 mg
Fat	0.05g / 150 g
Fatty monounsaturated	0.001g
Fatty polyunsaturated	0.025g
Fatty saturated	0.009g
Fiber	0.41g / 30 g
Iron	0.17mg / 15 mg
Magnesium	2.5mg / 350 mg
Manganese	0.167mg / 2.3 mg
Phosphorus	15.3mg / 700 mg
Potassium	40mg / 4000 mg
Protein	0.64g / 100 g
Sodium	1.7mg / 1500 mg
Sucrose	0.06g
Vitamin B1 (Thiamin)	0.02mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.011mg / 1.4 mg
Vitamin B3 (Niacin)	0.07mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.059mg / 5 mg
Vitamin B6 (Pyridoxine)	0.123mg / 1.6 mg
Vitamin B9 (Folate)	0.3µg / 300 µg
Vitamin C (Ascorbic acid)	3.1mg / 110 mg
Vitamin E	0.001mg / 14 mg
Zinc	0.1mg / 10 mg

Calcium	1.2mg / 1000 mg
Carbohydrate	0.285g / 250 g
Copper	0.006mg / 1.5 mg
Fat	0.009g / 150 g
Fatty monounsaturated	0.0003g
Fatty polyunsaturated	0.0024g
Fatty saturated	0.0012g
Fiber	0.06g / 30 g
Iron	0.018mg / 15 mg
Magnesium	0.27mg / 350 mg
Manganese	0.0012mg / 2.3 mg
Phosphorus	0.66mg / 700 mg
Potassium	3.75mg / 4000 mg
Protein	0.024g / 100 g
Sodium	0.15mg / 1500 mg
Sucrose	0.009g
Vitamin A	0.03µg / 800 µg
Vitamin B1 (Thiamin)	0.0012mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0006mg / 1.4 mg
Vitamin B3 (Niacin)	0.003mg / 15 mg
Vitamin B6 (Pyridoxine)	0.0024mg / 1.6 mg
Vitamin C (Ascorbic acid)	1.5mg / 110 mg
Vitamin E	0.0057mg / 14 mg
Zinc	0.0024mg / 10 mg

Calcium	5.79mg / 1000 mg
Carbohydrate	0.27g / 250 g
Copper	0.0183mg / 1.5 mg
Fat	0.012g / 150 g
Fatty monounsaturated	0.0003g
Fatty polyunsaturated	0.0057g
Fatty saturated	0.0012g
Fiber	0.126g / 30 g
Iron	0.15mg / 15 mg
Magnesium	2.07mg / 350 mg
Manganese	0.0126mg / 2.3 mg
Phosphorus	2.52mg / 700 mg
Potassium	20.85mg / 4000 mg
Protein	0.132g / 100 g
Sodium	1.17mg / 1500 mg
Sucrose	0.003g
Vitamin A	27.06µg / 800 µg
Vitamin B1 (Thiamin)	0.0033mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0084mg / 1.4 mg
Vitamin B3 (Niacin)	0.042mg / 15 mg
Vitamin B6 (Pyridoxine)	0.0048mg / 1.6 mg
Vitamin C (Ascorbic acid)	5.331mg / 110 mg
Vitamin E	0.0948mg / 14 mg
Zinc	0.0294mg / 10 mg

Calcium	1.8586mg / 1000 mg
Carbohydrate	0.0869g / 250 g
Copper	0.004mg / 1.5 mg
Fat	0.0141g / 150 g
Fiber	0.0505g / 30 g
Iron	0.0323mg / 15 mg
Magnesium	0.8485mg / 350 mg
Manganese	0.0081mg / 2.3 mg
Phosphorus	1.1717mg / 700 mg
Potassium	5.9798mg / 4000 mg
Protein	0.0667g / 100 g
Sodium	0.0606mg / 1500 mg
Sucrose	0.004g
Sugar	0.0384g / 50 g
Vitamin A	4.404µg / 800 µg
Vitamin B1 (Thiamin)	0.0016mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.002mg / 1.4 mg
Vitamin B3 (Niacin)	0.0121mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.0061mg / 5 mg
Vitamin B6 (Pyridoxine)	0.0028mg / 1.6 mg
Vitamin B9 (Folate)	1.2929µg / 300 µg
Vitamin C (Ascorbic acid)	1.1717mg / 110 mg
Vitamin E	0.004mg / 14 mg
Vitamin K	4.2828µg / 70 µg
Water	1.8586ml
Zinc	0.0121mg / 10 mg

Calcium	0.368mg / 1000 mg
Carbohydrate	0.0986g / 250 g
Fat	0.0726g / 150 g
Fatty monounsaturated	0.0064g
Fatty polyunsaturated	0.0007g
Fatty saturated	0.0519g
Fiber	0.0416g / 30 g
Iron	0.0061mg / 15 mg
Magnesium	0.366mg / 350 mg
Phosphorus	0.426mg / 700 mg
Potassium	0.7mg / 4000 mg
Protein	0.0117g / 100 g
Sodium	0.032mg / 1500 mg
Vitamin A	0.204µg / 800 µg
Vitamin B1 (Thiamin)	0.0007mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0001mg / 1.4 mg
Vitamin B3 (Niacin)	0.0026mg / 15 mg
Vitamin B6 (Pyridoxine)	0.0003mg / 1.6 mg
Vitamin C (Ascorbic acid)	0.006mg / 110 mg
Zinc	0.0043mg / 10 mg

Calcium	20.67mg / 1000 mg
Carbohydrate	1.497g / 250 g
Fat	0.4377g / 150 g
Fatty monounsaturated	0.2136g
Fatty polyunsaturated	0.0981g
Fatty saturated	0.0186g
Fiber	1.14g / 30 g
Iron	0.4869mg / 15 mg
Magnesium	7.74mg / 350 mg
Phosphorus	17.04mg / 700 mg
Potassium	40.53mg / 4000 mg
Protein	0.5931g / 100 g
Sodium	0.51mg / 1500 mg
Tiamin	0.0114mg / 1.2 mg
Vitamin A	10.89µg / 800 µg
Vitamin B2 (Riboflavin)	0.0111mg / 1.4 mg
Vitamin B3 (Niacin)	0.108mg / 15 mg
Vitamin B6 (Pyridoxine)	0.0108mg / 1.6 mg
Vitamin C (Ascorbic acid)	0.63mg / 110 mg
Vitamin E	0.075mg / 14 mg
Zinc	0.165mg / 10 mg

Calcium	1.28mg / 1000 mg
Carbohydrate	0.122g / 250 g
Copper	0.0024mg / 1.5 mg
Fat	0.008g / 150 g
Fatty monounsaturated	0.002g
Fatty polyunsaturated	0.004g
Fatty saturated	0.002g
Fiber	0.066g / 30 g
Iron	0.054mg / 15 mg
Magnesium	0.28mg / 350 mg
Manganese	0.01mg / 2.3 mg
Phosphorus	1.02mg / 700 mg
Potassium	7.92mg / 4000 mg
Protein	0.056g / 100 g
Sodium	0.14mg / 1500 mg
Sucrose	0.002g
Vitamin A	7µg / 800 µg
Vitamin B1 (Thiamin)	0.0046mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0022mg / 1.4 mg
Vitamin B3 (Niacin)	0.004mg / 15 mg
Vitamin B6 (Pyridoxine)	0.002mg / 1.6 mg
Vitamin C (Ascorbic acid)	0.62mg / 110 mg
Vitamin E	0.004mg / 14 mg
Zinc	0.052mg / 10 mg

Calcium	0.029mg / 1000 mg
Copper	0.0002mg / 1.5 mg
Iron	0.0002mg / 15 mg
Magnesium	0.29mg / 350 mg
Manganese	0.0001mg / 2.3 mg
Phosphorus	0.008mg / 700 mg
Sodium	38.85mg / 1500 mg
Zinc	0.0001mg / 10 mg

Calcium	0.443mg / 1000 mg
Carbohydrate	0.0648g / 250 g
Copper	0.0013mg / 1.5 mg
Fat	0.0033g / 150 g
Fiber	0.0265g / 30 g
Iron	0.0097mg / 15 mg
Magnesium	0.171mg / 350 mg
Manganese	0.0056mg / 2.3 mg
Phosphorus	0.158mg / 700 mg
Potassium	1.329mg / 4000 mg
Protein	0.011g / 100 g
Selenium	0.0003µg / 70 µg
Sodium	0.02mg / 1500 mg
Vitamin A	0.027µg / 800 µg
Vitamin B1 (Thiamin)	0.0001mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0002mg / 1.4 mg
Vitamin B3 (Niacin)	0.0011mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.0014mg / 5 mg
Vitamin B6 (Pyridoxine)	0.0003mg / 1.6 mg
Vitamin B9 (Folate)	0.017µg / 300 µg
Vitamin C (Ascorbic acid)	0.021mg / 110 mg
Vitamin E	0.001mg / 14 mg
Vitamin K	0.164µg / 70 µg
Zinc	0.0012mg / 10 mg

Calcium	63mg / 1000 mg
Carbohydrate	28.5g / 250 g
Carotene Beta	507µg
Chlorine	18mg / 2300 mg
Fat	0.3g / 150 g
Iodine	0.3µg / 150 µg
Iron	0.6mg / 15 mg
Magnesium	51mg / 350 mg
Natron	42mg / 1500 mg
Phosphorus	27mg / 700 mg
Protein	1.5g / 100 g
Selenium	2.7µg / 70 µg
Sugar	28.5g / 50 g
Vitamin A	111µg / 800 µg
Vitamin ARE	225µg / 850 µg
Vitamin B1 (Thiamin)	0.09mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.09mg / 1.4 mg
Vitamin B3 (Niacin)	0.99mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.48mg / 5 mg
Vitamin B6 (Pyridoxine)	0.12mg / 1.6 mg
Vitamin B9 (Folate)	53.4µg / 300 µg
Vitamin C (Ascorbic acid)	203.4mg / 110 mg
Vitamin K	660µg / 70 µg
Water	263.7ml
Zinc	0.3mg / 10 mg