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Cod stewed in leeks with broccoli and rice
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Cod stewed in leeks with broccoli and rice

David Janitzek
David Janitzek
Żywność i napoje na bazie roślin Żywność na bazie roślin Tłuszcze Tłuszcze roślinne Produkty drzewa oliwnego Oleje roślinne Oliwa z oliwek Nasiona Pestki dyni i ich produkty Pestki dyni Pestki dyni łuskane Produkty na bazie warzyw i owoców Produkty na bazie warzyw Pomidory i produkty z pomidorów Koncentrat pomidorowy Broccoli Leek Rice
Specification & Key Parameters
13 parameter
Parameter Value Parameter Value
Preparation time
35 min
Number of portions
1
Cena (Walmart)
$2.25
Cost of one portion
$2.25
Number of ingredients needed for preparation
8
Total calories
588
Calories per 1 portion
588 kcal
Amount of protein per portion
31g
Amount of fat per portion
17g
Amount of carbohydrates per portion
78g
Amount of fiber per portion
13g
Glycemic Index (GI)
IG 50
Glycemic Load (GL)
GL 32.2
Prices calculated for Walmart
$2.25 / serving
$2.25 (Number of portions: 1)
Cod stewed in leeks with broccoli and rice
Specialist Verified
Kcal
588 kcal
Protein 24%
30.6 g
Fat 14%
17.3 g
Carbohydrates 62%
77.6 g
fiber: 13.3 g IG: 50

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Ingredients

Ingredients

Calculate for portions:
Long-Grain Brown Rice

Long-Grain Brown Rice

#Rice #Vegan #Vegetarian #Gluten-free #Lactose-Free
4 Tablespoon (4 Tablespoon (40 g)) • 141 kcal • $0.08
Rice
B: 2.8g
T: 0.8g
W: 30.7g
141 kcal
Olive Oil

Olive Oil

#DASH Diet #Heart Health
1 Tablespoon (1 Tablespoon (10 g)) • 90 kcal • $0.11
Olive
B: 0.1g
T: 10g
W: 0g
90 kcal
Broccoli

Broccoli

#Broccoli
100 Gram (100 Gram) • 36 kcal • $0.17
Cabbage Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Salicylates
B: 3g
T: 0.4g
W: 5.2g
36 kcal
Pumpkin seeds 2

Pumpkin seeds 2

#Seeds #Vegan #Vegetarian #Gluten-free #Lactose-Free
1 Tablespoon (1 Tablespoon (10 g)) • 61 kcal • $0.13
Sunflower seeds Sesame Tree nuts Latex-Fruit Syndrome
B: 3.6g
T: 4.9g
W: 0.5g
61 kcal
Lemon 2

Lemon 2

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
0.5 Piece (0.5 Piece (40 g)) • 115 kcal • $0.19
Citrus fruits Salicylates
B: 0.2g
T: 0.2g
W: 28g
115 kcal
Tomato Concentrate 30%

Tomato Concentrate 30%

#Tomato-based
1 Tablespoon (1 Tablespoon (25 g)) • 26 kcal • $0.06
Tomato Salicylates Histamine
B: 1.4g
T: 0.4g
W: 4.2g
26 kcal
Leek

Leek

#Leek #Vegan #Vegetarian #Gluten-free #Lactose-Free
1 Piece (1 Piece (140 g)) • 48 kcal • $0.23
Onion
B: 3.1g
T: 0.4g
W: 8g
48 kcal
Fresh Cod Fillets, Skinless

Fresh Cod Fillets, Skinless

#Fresh #Gluten-free #Lactose-Free #High-protein #Low-carb
100 Gram (100 Gram) • 73 kcal • $1.27
Fish Anisakis Iodine Vitamin B12 (Cobalamin)
B: 16.5g
T: 0.3g
W: 1g
73 kcal

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Supermarket Chain Price Comparator

PRO Price Comparator & Store Map Store Prices

Supermarket Chain Price Comparator — Cod stewed in leeks with broccoli and rice

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

Cheapest Aldi
2,05 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 2,05 €
100 kcal 0,35 €
20 g protein 1,34 €
Unlock the full multi-chain price comparator and interactive store route planner with a PRO subscription.
Select supermarket chain 1 portion 1 portion 2 portions 4 portions Find store on map & calculate route
Aldi Cheapest
2,05 € 2,05 € 4,10 € 8,20 €
Lidl +1%
2,07 € 2,07 € 4,14 € 8,28 €
Tesco +10%
2,25 € 2,25 € 4,50 € 9,00 €
Carrefour +13%
2,32 € 2,32 € 4,64 € 9,28 €
SPAR +17%
2,39 € 2,39 € 4,78 € 9,56 €

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Season the fish, drizzle with olive oil and top with lemon slices, then place in an ovenproof dish.

Recipe preparation steps

1
Preheat the oven to 180 °C; wash and pat dry the cod fillet, season to taste, drizzle with olive oil, top with lemon slices, and place in an ovenproof dish.
2
Wash the leek, cut it into half-rings, arrange around the fish in the baking dish, and bake for about 30 minutes at 180 °C.
3
Meanwhile, cook the brown rice in salted water until tender, then stir in the tomato paste towards the end of cooking and season to taste.
4
Cut the broccoli into smaller florets and steam until tender-crisp.
5
Plate the baked cod and leeks alongside the tomato rice and steamed broccoli, and sprinkle the dish with pumpkin seeds.

Serve the fish with cooked rice and broccoli, sprinkled with pumpkin seeds.

Contains allergens 19
Rapeseed Rice Olive Cabbage Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Salicylates Sunflower seeds Sesame Tree nuts Latex-Fruit Syndrome Citrus fruits Tomato Histamine Onion Fish Anisakis Iodine Vitamin B12 (Cobalamin)

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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
588 kcal
Protein 30.6g (21% kcal)
Fat 17.3g (27% kcal)
Carbs 77.6g (52% kcal)
Protein
30.6g
Fat
17.3g
Carbs
77.6g
Fiber
13.3g
Cod stewed in leeks with broccoli and rice
Bio-Analysis Recipe

Cod stewed in leeks with broccoli and rice

588 kcal B: 30.6g T: 17.3g W: 77.6g 13.3g fib.
Glycemic Load
IG 50 ŁG 32
High
Workout Window
60-90 min
Pre-workout
Full Analysis
🔍
Looking for a specific mineral or vitamin? Explore all 121 nutrients organized by category and RDA coverage.

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Estimated Daily Glycemic & Insulin Curve

Glucose Curve

Blood Glucose Curve & Glycemic Index

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Calculate for portions:
Glucose Curve

Blood Glucose Curve (0-180 min)

Biochemical model of blood glucose dynamics (0-180 min) accounting for fat, protein, and fiber buffering.

Glycemic Load (GL): High (32.2)
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 29 µU/mL 49 µU/mL 53 µU/mL 43 µU/mL 28 µU/mL 16 µU/mL 10 µU/mL 6 µU/mL 86 mg/dL 113 mg/dL 132 mg/dL 138 mg/dL 129 mg/dL 114 mg/dL 101 mg/dL 90 mg/dL 86 mg/dL 138 mg/dL
Clinical Insight (Glycemic Model) High glycemic load (GL 32.2) may trigger a pronounced glucose peak (~138 mg/dL) — consider pairing with a post-meal walk or extra fiber.
Glycemic Load (GL) High
32.2 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)
50
Glucose peak
138
mg/dL
P+F+Fiber buffer
0.87
🛡️ Glycemic buffering in this meal
Protein (30.6 g), fat (17.3 g), and dietary fiber (13.3 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 64.3 g
Simple sugars: 0.1 g Slowing fiber: 13.3 g
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